February 27th, 2020 By Kojak

On an under 50 degree morning YHC was pleased and honored to see a certain PAX out of hibernation and in the warmup circle.  Still had pre-runners out but clock said 0530 so off on a mosey we went.  Those beasts don’t need a warmup considering they probably were running at least a 10k anyway.  The fun went like this….

 

WARM-UP

SSH

10 merkins

Cotton Pickers

5 burpees

Hillbillies

10 mountain climbers

Arm circles

Michael Phelps

 

THE THANG

Handstand merkins 1,2,3,4,5,4,3,2,1

Burpees 2,4,6,8,10,8,6,4,2

Mountain climbers 3,6,9,12,15,12,9,6,3

American hammers 4,8,12,16,20,16,12,8,4

Heels to Heaven 5,10,15,20,25,20,15,10,5

After each round run to the other side of the practice field and do 10 step back lunges per leg.

 

MARY

W’s

 

Count-off and name-a-rama

 

COT

 

ANNOUNCEMENTS

–Big Brothers/Big Sisters bowl-off March 23rd.  Get with Solocup for donations

–Clean-up at Hickory Ridge High Saturday February 29th at 0800.  Come help out where we work out.

–Hickory Ridge High raffle March 21st.  DT will have tickets available soon.

–F3 Albemarle launch April 18th and Harrisburg is Q’ing that day.  Flipphone will have more details soon.

–F3 MECA convergence April 25th at 0700 at Highland Creek Elementary.

 

MOLESKIN

—Lots of confusion on the reps counting on this one, which was partly YHC’s doing, but that’s why everything was written out.

—Lots of strong work all around this morning!!!

—TClaps to the runners who just kept on moving once they met up with us(especially Mr Talky our MQ).

—Great seeing Starsky on a brisk Winter morning!!!  He looked like Randy from Christmas Story with all of his layers.

 

 

 

 

 

 

Harrisburg, The Ridge

---