July 30th, 2020 By Andrew Rowe

25 men came out to partake in YHC first ridge workout.  While I’d done a railyard before, I wanted to avoid a repeat of not having enough to do.  Some rumblings going on as people arrived and saw YHC running around the parking lot setting up stations.  But 6am came and we got started

Warm-o-rama

• SSH x20 IC
• IST x15 IC
• Penny Pickers x15 IC

Mosey to the stadium:

20 Merkins, 20 WWIIs, 20 Squats OYO and then mosey to the practice field corner of the parking lot.

The Thang

A figure 8.  Jog from corner of the parking lot to the stadium for station 1, then sprint across the parking lot to station 2, jog to the far corner to station 3 so we were at the opposite diagonally from where we started.  Sprint back across the parking lot to station 4, jog back to station 1 in front of the stadium entrance, sprint across to station 2, then jog toward the high school for last station before final sprint back to starting spot in the parking lot, making a giant 8.  The speedsters came back and picked up the 6.

Round 1 stations:

1. Mountain Climbers x20 each leg
2. Shoulder Taps x20 each shoulder
3. Burpees x20
4. Makhtar N’Diayes x20
5. Mountain Climbers x 20 each leg
6. Shoulder Taps x20 each shoulder
7. Monkey Humpers x20

Round 2 stations:

1. Freddy Mercuries x30
2. Mason Twists x30
3. Crunchy Frog x30
4. Reverse Crunch x30
5. Freddy Mercuries x30
6. Mason Twists x30
7. Low Flutter x30

Mosey to the benches by the ball fields:

• Step-ups x20 each leg
• Dips x20

Mary

• LBC x15
• Squirm x15
• The W x15

COT

Moleskin

• Good times at Happy Hour, shout-outs to those that came out the morning after.  Could tell a difference in speed today for those that were out last night and those that were not.  Was glad to hear I wasn’t the only one on the struggle bus this morning and sweating hops and malt.
• Tried to dig through the exicon and find some things we hadn’t done in awhile.  Apparently the Makhtar N’Diayes are not as well known as the lexicon site makes them seem.  Shoutouts to Deadhead and Gapper who remember the Tar Heel great and namesake for that exercise.
• Exit 54 and Kojak were way out in front as usual.
• Great job Pancake, I hope the ab round wasn’t too bad on you.  “We’re doing how many!”  At least you beat Flip Phone in that last sprint.

Announcements

• Sept 19 Laps for Hope. Still have 12 spots or so.  Lots of discussion about it at coffeeteria and Happy Hour, I think if we keep at it for another 4 weeks or so, we may finally figure out what the heck we’re doing with it.  I’m sure there will be a poll or two about it on slack.  Ask Solocup about punch card examples
• Tomorrow SS Minnow is leading kettlebells and celebrating his 65th birthday.  Come out and support and celebrate.
• Congrats to Ivy League on his retirement too, well earned I’m sure.  He didn’t seem as stoked about the notion that since he’s retiring he can come out and post every day.  Can’t say I blame him

Thanks as always for letting me lead, a pleasure and a privilege.  Also I cannot say that I recommend leading after a night out.  But I appreciate the push and support to get through it.

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