January 8th, 2018 By FlipPhone

Waking up early has its advantages.  When YHC woke up at dark-thirty this morning to get ready for #WhiteLightning I noticed the water pressure was weak.  Sure enough!  Youngest left the garage door open all night and the pipes were frozen!  Not good.  To wake up the M or not wake up the M … decisions, decisions.  Luckily (with a lot of prayer from M while YHC was the Q), the tiny heater we placed in the garage did the job and the pipes are clear!  Hot showers are a modern miracle and YHC was extra thankful to have one this morning.  No signs of breakage or leaks so far.

The workout this morning was meant to be legs with 200 push-ups mixed in.  More or less accomplished.  It went like this.

Short Mosey

Warm Up

SSH x 20

IST x 15

Windmill x 12

Mountain Climber x 20

The Thang

25 Mericans

Mosey to one of the entrance hills

25 Mericans

Partner Up

One partner bear crawls up the hill, other partner does 10 pull-ups and runs back

Switch off and opposite partner runs up the hill and does 10 pull-ups

Repeato the hill one more time

25 Mericans

Mosey to Victory Circle

25 Mericans

20 dips, 20 box jumps, 20 Bulgarian Squats (One-legged squat with leg behind on platform)

Run under tunnel and back

Complete 3 rounds

Mosey to light poles

25 Mericans at first pole

Lunge walk to 2nd pole

25 Mericans at 2nd pole

Bear Crawl to 3rd pole

25 Mericans at 3rd pole

Lunge Walk to 4th pole

25 Mericans at 4th pole

Bear Crawl to last pole

25 Mericans at last pole

YHC came to the realization by typing this that it was 225 Mericans, not 200 as planned.  #MathIsHard  #ExtraCredit

Extended Mary

Monkey Humpers x 12

Air Squat x 12

10 Yurpees

Bridge with alternating legs up

Plank Jacks x 15

Plank with opposite arm & leg up x 5ish

Mason twist x 20

Crunchy Frog x 15

Low Flutter x 20

Announcements

Winter party coming on January 27th.  You should have evite in your inbox.  RSVP.  Date night at Cabarrus Brewery sounds like a good time to me.

T-claps to @AstroVan for a successful launch of Mineshaft on Saturday.  70 strong!

Moleskin

Great work this morning guys.  Thanks for coming out in the cold.

Great to see @TugBoatWillie back out.  When he’s in town, he’s always at the beat downs.  T-claps.  Glad you’re back.

Great to see @Turbine back out at #WhiteLightning also.  Keep coming back.

@Pharaoh was killing it this morning.  Somebody check his rep counts.  Never mind, he is that fast. #strong

My hamstrings are already sore!  Combination of Bulgarian squats, Bear Crawls, and extended Bridges. #ouch

 

 

Harrisburg, The Dawg House, White Lightning

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