October 14th, 2019 By Othello

YHC wanted to mix it up a bit this week.  Instead of your normal running/beatdown routine, I decided it would be good to pull a P90X workout from my bag-o-tricks and share it with the Pax.  Today we will do Core Synergistics.  Keeping our core tight and strong is very important in order for us to save our backs from pain and injury.  This doesn’t mean we wont sweat, on the contrary, Ask any of the Pax in attendance today and I think you will hear that we sweat, alot!

0520 YHC arrived (don’t ask about where the shovel flags are, I owe 20 burpees, nuff said).  Silas rolls in on his bike at 0521, then here come the others: Nimbus, Booyah from his pre-run, Hornet, and Big Tuna.

0530 I gave a very lousy disclaimer and we were off….

Warm-O-Rama

• Lunge walk to the nearby car
• Bearcrawl to the parking lot street lamp
• SSHx10 (x denotes cadence and we did them quietly out of respect for the Moving Wall visitors)
• Air Squats x10
• Merkins x10

The Thang-keep core tight at all times, focus on breathing (Hatha)
1.  Stacked Hand/Feet Push-up – 5 each side, repeat (1 min OYO)
2.  Banana Rolls – roll on each side, hold, repeat (2 full rolls up and back) – follow YHC
3.  Leaning Crescent Lunges – 10 ea side – Follow YHC
4.  Sphinx Push-up (1 min OYO)
5.  Bow to Boat (1 min follow YHC)
6.  Low Lateral Skaters/lifting foot off ground (1 min follow YHC)
7.  Pick-up/put box on shelf (L/R) (10 each side)
8.  Side Hip Raise w/leg lift (10 ea side OYO)
9.  Mountain Climbers to Charturanga run (1 min follow YHC)
10.  Walking Push-ups – Four steps forward and back (1 min follow YHC)
11.  Superman/Banana – (1 min follow YHC)
12.  Steam Engine (1 min with YHC)
13.  Reach High and under push-ups (1 min follow YHC)
14.  Plank to Chaturanga ISO (1 min follow YHC)
15.  Halfback pretend tire run (1 min OYO)
16.  There may have been some more but I can’t remember.

Mary

• Ballistic shoulder stretch/huggers
• Stir the soup
• Standing wide leg hamstring stretch
• Cat/Cow
• Glute stretch L/R

Count/Name-O-Rama

Announcements

• Everyone, get off your AR$E$ and commit to signing up for the Spartan race in April, 2020 at Porters Farms in Concord and the Around the Crown 10k in uptown Charlotte next May.  DO THIS WITH YOUR BROTHERS!  You will be glad you did and it will put a smile on your face. AYE! Prices keep going up so do it now and lock-in your low rate.
• Everyone LOOK AT THE GOOGLE CALENDAR link on Slack to find your Q spots from now till 12/31.
• Chum has the Q for tomorrow at Brighton Early.
• Body has Wednesday at Bain
• Peoples Q for Broga on Thursday
• Toughskins has Metal on Friday
• Highchair is our Saturday Vet guy
• Thank you to everyone who helped with the Vietnam Memorial Moving Wall this weekend.  I helped take it down today and everyone stated what a good experience it was to help.  We look forward to giving back even more to our beloved Mint Hill in the future, AYE!

Moleskine

• Proud of Silas, he didn’t look like a “perch out of water” this time (#gotoshow..) Core is getting stronger!
• Hornet was rocking and rolling, those line hops were brutal, right?
• Big Tuna was with us the whole time, even though he wanted to take off from the group and go run with some girls like he did Saturday 😉
• Booyah seemed to like the change-up, may bring this WOD out for another test drive one day.
• Nimbus, good work on the Superman/Banana and Bow to Boat brother.  Those are NOT easy.
• Always an honor to lead you fine gentlemen.

Piledriver

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