I promised burpees, big boy situps, and lunges

YHC has been terribly inconsistent with his posting, Qing, and sadly all that comes along with it.  Fun at the Kornacki household has been at an all-time high with the new puppy, and I finally have started to understand all of the dog jokes from the Far Side.  Anyway, best way to get accountable is to sign up to Q.  Wasn’t my best, but dammit….it felt great.

13 total denied sleeping in an extra 15 minutes and made the morning fun.  It’s been nicer in the mornings to post rather than the Columbia-esque humidity that has been typical.  I missed the humidity.  I wasn’t going to let the PAX miss out on it either.

Warm Up
SSH X 20
IW X 15
MC X 15
Merkins X 10

Mosey to the parking garage behind the Westin where the air is crisp.

TT
Level 1:  10 Burpees, 20 Bib Boy Situps
Mosey up
Level 2:  10 Burp, 20 BBS, 30 Squats (very focused on form)
Mosey up
Level 3:  10 Burp, 20 BBS, 30 Squats, 40 Air presses
Mosey up
Level 4:  10 Burp, 20 BBS, 30 Squats, 40 AP, 50 Air Humpers
Mosey to top and plank

Stair Work
Mosey down
FULL SPRINT, BALLS TO THE WALL, MOVE IT OR LOSE IT SISTER, DONT’ CARE IF YOU HIT EVERY STEP, RUN LIKE YOU STOLE SOMETHING to the top
Merkins X 10 (focus on form)
Repeato
Assorted plank work and core work til the group…regroups

Mosey down the stairs and back to the flag

6MOM
Double Aught has been doing a fantastic job of focusing on form…I decided to take a slight page from his book and do the same since we had more than 6 minutes
– Lunges….perfect form…slow…. X 12
– Merkins…Perfect form…chest to the ground…slow X 12
– Russian Twists….perfect form…twist all the way….slow X 12 (4 Count)
– Flutter….perfect form…legs straight…head up…slow X 12
– Name? (lie on stomach and lift chest off the ground to compress lower back) X 12
– 10 burpees to close

Moleskin in a birthday suit

– Michelin 5K on August 15th will pit Beastside vs. ROF vs. GS vs. yourself.  Whether you want to race for these teams, or even just get a 5K time in, you only need to pony up $8 (probably cheapest in town for a legit race).  Sign up through GoGreenevents.com

– F3 is going to plant it hard in the Easley/Pickens area.  Brown Shorts needs the names of all your friends that you always talk about not coming because they live in Easley.  Now’s the chance.
– F3 Golf is coming…check the email for details…play with some of your brothers…YHC doesn’t play golf but will be there to donate money, bet on who sucks the worst, and drink beers outside
– Prayers for Johnny 5’s mother who is recovering from a nasty infection.  Out of the hospital but still has some ways to go before she can see her grandson.

Love you guys….Spongey