May 14th, 2018 By Talladega

11 men rolled out of bed and to the speedway to get stronger.  The humid morning made it easy to generate sweat regardless of what the pain train had in store. Watch hit 5:30 so time to roll.

 

Disclaimer given

Mosey to the top of the hill at Morehead and 29 for warm-ups

• SSH
• Windmills
• IST
• Yurpees

Mosey back to the start for warm-ups round 2 and make sure we have everyone collected

• Monkey Humpers
• Lunge stretches
• Slow merkins

Mosey to the ticket booth hand rails

• Line up w/ everyone doing squats while instructions given about Hot Pursuits
• First guy takes off jumping hand rails (Hot Pursuits) while rest of PAX does squats
• After first guy clears a few rails, next in line takes off
• When guy is finished, back in line and resume squats
• Continue the pattern until all are done and back in line doing squats
• Repeat (may have done total of 3 sets, YHC just can’t remember)

Pick a hand rail for pull ups and chin ups

• Palms facing away, 10 pull ups
• ~10 sec break
• Palms facing toward, 10 chin ups
• ~10 sec break
• Repeat pattern for total of 4 sets w/ last set being 5 and 5

Mosey to the steps at the Walk of Fame

• Bear crawl up the steps, stopping at each flat to do 5 merkins
• Plank up at the top til PAX is finished
• Bear crawl down the steps, stopping at each flat to do 5 merkins
• Repeat Disclaimer during downward bear crawl

Mosey to the raised circle

• 30 sec step ups
• 15 dips
• ~5 sec break
• Repeat for total of 3 sets (might have been 4)
• On top of the raised circle, Jack Webbs 1-10 (2-20)

Mosey to the drive thru under the circle

• Peoples chair for ~15 sec
• Donkey kicks x 10 OYO
• Repeat for total of 3 sets
• Lunge walk across the driveway
• 10 merkins
• Lunge walk back across the driveway
• Repeat for total of 3 sets

Mosey back toward the start, stopping at the bathrooms

• Plank jacks x 15 IC
• Superman pulses x 10 IC
• 3-way WWII x 10 OYO (raise up to the right, raise up to the center, raise up to the left = 1)
  • not sure what else to call these since YHC jacked up the execution of a Core Killer
• Hunting Dog Pointers x 15 IC

Mosey back to the start, finish with some ab meditation (Abs with Habs?  Abs with Clueless?)

 

Recover Recover

 

Announcements / Prayers / Praises

• Wings of Eagles work day this Saturday May 19, 9am; see SS Minnow for more details
• Prayers for Baby Annabelle’s continued progress, born premature (Top Gun)
• Unspoken requests

 

Moleskin

YHC appreciates the effort and the push and the stick-to-it-ness today.  Thanks for the moaning and groaning, makes me think you got something out of the workout.  I stepped up to lead because of Wexler’s example Saturday when he jumped on the opportunity to lead the park ordeal.  No more sitting on the sidelines waiting around, just step forward and say ‘Yes, I’ll do it’.  The pull ups and chin ups were in honor of Flipphone.  After being sore all last week from his lead Monday, I realized that I need to do more of these.  Sorry for not being able to get in some BTTW though (let alone hip slaps)- maybe next time.

Go be salt and light, an encouragement to others, and a leader in your own circle of influence.

Harrisburg, The Dawg House, White Lightning

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