January 30th, 2018 By softwood

After a pleasant gloom yesterday, we were back down to a sub-freezing gloom today. But the cold didn’t deter 9 PAX from posting for a solid core workout.

Warm UP

• Brief mosey to the standard warm up spot
• SSH x 15, Cotton Picker x 14, Windmill x 12, Merkin x 10

The Thang

• Mosey to the front of the school
  • 60 second people’s chair
  • Dirty Hookups x 15 (everyone seems to love these, maybe it’s the name?)
  • Alabama Ass-Kickers x 10
• Mosey around to the back of the school
  • OYO: 20 step ups (each leg), 20 incline merkins, 20 dips, 20 derkins
  • Low flutter until everyone is finished
  • Repeato
• Mosey to the quads:
  • Drill Instructor
  • With cinderblocks and a partner – modified hot potato x 40
  • Partner 1 ABC’s while Partner 2 AMRAP burpees, then switch
• Mosey back to warm up location and split into 2 groups, cones set up at approximately 10 yard intervals: Cone 1 – AMRAP merkins, Cone 2 – AMRAP squats, Cone 3 – AMRAP overhead press, Cone 4 – AMRAP LBC’s
  • On each side, one at a time PAX bear crawl / crab walk (alternating between cones) to next cone until and begin AMRAP exercise until all PAX have reached that cone, then commence one a time to the next cone.
  • At the end, turn around and do the same thing coming back

Mary

• 90 second drill (30 seconds each of low flutter kicks, LBC’s, and elbow plank) x 3 (4:30 total)

Announcements

• F3 night at UNCC basketball February 17th
• Guns and poker at Lake Norman Range on February 20th
• Q school (needed by YHC) this Thursday at Comanche (2/1)

Moleskin

• In spite of @buckwheat and @man down both being in attendance today, mumble chatter was still at a minimum.
• Thanks for sticking with me while I learn the nuances of having the Q!
• YHC will continue to sign up to Q and hopefully continue to bring the pain. But also, I have some more “fun” ideas for implementation in the near future!

Comanche

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