Dan, Jack, and Dora walk into a bar…

  • Workout Date - 01/03/2015
  • Q In Charge - Spongebob
  • The PAX - Earthmover, Holla, Cocoon, Zipit, Phil Dunphey, Iceman, Underwood, Latka, Tebow, Tesh, Certus, Sandiago, 1D
  • AO -

14 PAX said to hell with the rainy weather and came to Legacy to see what YHC could think up after seeing the Q space was vacant.  YHC was feeling poetic and in a mood to get some soreness in the muscles while still ensuring it was a balanced workout.

WarmUp
SSH X 25
IW X 20
On your 6’s (#mumblechatter begins about sitting on the wet ground….as soon as everyone gets their largest muscle wet…FAKE OUT…just wanted everyone to get that out of the way)

The Thang
Line up double-applesauce style for Indian Runs towards the stop light
Pit Stop at Speed bump
Squats X 12
Merkins X 10
Continue Indian run

At Uhaul place parking lot
Lt. Dan’s
1 Squat, 4 Lunges
2 Squats, 8 Lunges
All the way to 7:28
BURN OUT 20 Squats OYO

Mosey back towards the flags
Pit stop at same Speed bump
Squats X 12
Merkins X 10
Continue to flags

Jack Webb’s
1 Merkin, 4 Air presses
All the way to 7:28
BURN OUT 20 Squats OYO

Mosey down to bottom of 1D’s Hill
Partner up for Dora 4,5,6
P1 runs up the hill, P2 exercises Swap until the pair completes:
400 X Plank Shoulder touches
500 X SSH (it’s not just for Warm up anymore)
600 X Russian Twists #crowdpleaser

Narrative:
1D:  “I don’t think we’ve completed one of those yet”
YHC:  “I know nobody has finished it rinse and repeat”
1D:  *Stares at YHC like something bad is going to happen
JUST KIDDING!  NEXT TIME!

Mosey over to the bottom of Snowden’s area where he runs the 3 trees
– Iceman starts chatting about what’s to come

Suicides
– Run to first tree – 10 Merkins
– Run back
– Run to 2nd tree – 20 Merkins
– Run back
– Run to 3rd tree – 30 Merkins
– Run back
#Tclaps to San-diago who smoked the group even after attending #dawnpatrol

Mosey back to flags

6MOM
Plank-o-rama
Right knee to right shoulder
Right knee to left shoulder
Right knee to chin
Repeato with left knee
Right arm high
Right Leg high
Right knee to right elbow
Repeato with left side

Naked Moleskin

– YHC was feeling poetic after reading Slim’s post for the year (thanks for the inspiration).  As a result, I read Rudyard Kipling’s “If”  Link:  http://www.poetryfoundation.org/poem/175772  Read it, live by it!
– GHS Cross fit style workout -1/10/2015 – check weekly email for updates and the flyer or talk to Earthmover/1D for info.  Benefits go to “Let There be Mom”.
– Drifter sign-ups
– Prayers for Holla and fam as they welcome twins to the world
– Prayers for Ice’s coworker
– Prayers for Sherpa
– Prayers for Nature Boy

 

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