July 10th, 2017 By BBQ

Unbenounced to YHC, this week’s #WhiteLightning was gonna be low impact, high pain, with no suicides. Well almost a week post July 4th, today still started with a bang. The internet says LIIT is good for you. Read if for yourself – look how happy the woman is. The PAX was smiling just like that at 0617. YHC occasionally looks at the Twitter feed and not yet a Slacker so knowing what was supposed to happen this AM didn’t happen.

This past Saturday while riding the #BlueGoose to #TheFinger of Morrow Mountain, conversations ensued between Bull, Hootie, Flip Phone, and YHC on who would Q Monday. Most of what was said in the flying swan cannot be published, nor is it even worth reading, but a Q would be decided. From his lack of performance at a post a couple weeks ago and the proverbial “I go to work early”, YHC knew Hootie was out. Bull’s a stud already and think it was Bull who Q’d the post Hootie pansied around at so Bull gets a pass. The only 2 left were Flip Phone and YHC and Flip Q’d last week, if not the week before that. It was time for YHC to stop making excuses, vacation ended a week ago, and he’ll be up anyway. YHC agreed to lead… but may have forgotten to sign up officially. So up until 0525 this AM, Flip being the good guy that he is, appeared to have the Q until YHC admitted he sorta had a plan in mind. Without hesitation Flip passed the baton and announced that last night’s tweet may not have been accurate. YHC never saw the tweet (seriously) so when the watch said 0530, it was time to see what was really gonna happen with the 10 that stood waiting.

WARM-UP:
Mosey over and do the following in cadence.
SSH
Mountain climbers
Merkins
Windmill
IST

THE THANG:
Mosey to the corner hill. At the bottom perform exercise, run to the top and perform exercise, run to the bottom of the other side and perform exercise, run back to the top and perform exercise, and finally run back to the bottom where you started and perform exercise. Pick-up the six and do an extra set of 10/20 after each.
Merkins 2-4-6-8-10
Squats 2-4-6-8-10
Decline curb merkins 4-8-12-16-20
Jump squats 4-8-12-16-20

Mosey across the front entrance, avoiding the car, and continue to the “new” suicide lot. AKA, a whole lotta lines and a whole lotta more running.
-Traditional suicides – run to each line, run back, until you reach the grass on the other side. Pick-up the six.
-Bear crawl suicides – bear crawl to the first line, run to the next line, run back. Continue until you reach the grass. Pick-up the six.

Mosey back stopping for 10 merkins and 10 CDD OYO. Jailbreak back for Mary.

MARY:
LBC, low flutter, and reverse crunch.

COT

MOLESKIN:
-For those keeping track or who care, the PAX did over 3 miles of running today. The PAX definitely covered some ground this AM.
-A lot of no quit out there this morning too. Cool staying together and keeping an eye on the six.
-Think Flip Phone said it was the first time using the lined parking lot, bet it won’t be the last.
-YHC’s legs were burning after the 60 jump squats and hill running in the corner. There’s so much you could do on that hill, heck, the whole AO.
-Not much mumble chatter this AM besides how lovely today’s low impact workout was.
-Thanks to Flip Phone for getting YHC back in the Q spot. It had been a while but glad to do it with the other PAX there. Wouldn’t happen otherwise.

ANNOUNCEMENTS:
-Saturday is the Children’s Home Paint Day from 0800-1200. RSVP to the Evite.
-Kannapolis Intimidators game coming up on 7/20. See the preblast.

Harrisburg, The Dawg House, White Lightning

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