May 16th, 2019 By Blowout

4 HIM posted on an unusually cool May morning for some cardio and upper body AMRAP.  YHC was hoping for a large crowd this morning but it seems that the fartsack got the better of a lot of our PAX! No worries as I’m sure the Davis Lake AO 4-Yr Anniversary Convergence on May 25th will be just what we need to reinvigorate our PAX.  Beatdown went like this today:

Warmarama:

• Karakoa to Dumpster and Back
• SSH x 25
• Arm Circles (20 Forward, 20 Back)
• IST x 10

The Thang Part 1:
Grab Rocks (1 Less than total PAX) and line them up in front of Davie Lake Clubhouse. Commence exercise list w/ AMRAP for each exercise while one lucky PAX runs a lap around the clubhouse (0.25-mile). Once the runner returns, he assumes his place at the back of the line while the lead man takes off running. No breaks; one man is always running. Exercise List:

• Burpees
• Curls w/ Rocks
• Squat Press w/ Rocks
• Wide Grip Merkins
• Tricep Extension w/ Rocks
• SSH
  Repeat until each man runs 3 laps (0.75-miles)

The Thang Part 2:

Mosey to the end of the parking lot near the dumpster.  Suicide sprints using the 2 parking lot islands as bench marks. Complete one suicide sprint in between the following leg exercises:

• Air Squats x 20
• Jump Lunges x 10 (each leg)
• Calf Raises on Curb x 30
• Star Jumps x 10

Mary:

• Low Flutter Kick x 30
• Homer to Marge x 5 (Holding for 10-20 seconds at bottom)
• Freddie Mercury x 10
• LBC x 30

Announcements and COT: Time Laps race this Saturday – come out and support Landlord as he attempts the course record (101 miles).  Prayers for King Julian’s Mom and Liger’s son’s first Holy Communion.

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