November 18th, 2024 By Talladega

528a, the PAX is circling.  529a, one more minute.  530a, disclaimer given, something like ‘I am not a professional, you know as much…’  and off we (Kojak, Mad Dog, Peppa, Bearclaw, Misfire, Constitution, Murtaugh, Red Tape) went for a mosey around Bubba’s back to the Venture Church patio.

First routine

• For a given pair of exercises, do 5 reps of each at the start
• run to the end of the building and do 10 reps of each
• run back to the start and do 15 reps of each
• go to next pair of exercises and repeat the process
• exercise pairs were
  • Plank Jacks and WWIIs
  • WWIIS and Squats
  • Squats and Merkins
  • Merkins and Low flutters (each leg)
  • Low flutters and Side Lunges (each leg)
  • Side Lunges and Plank Jacks

Pick up the 6, gather the PAX and mosey over to the Bubba’s parking lot for the second routine

• 1 burpee, run up and down a flight of stairs
• 2 burpees, run up and down the other flight of stairs
• 3 burpees, run up and down a flight of stairs
• repeat the process until you’ve done 10 burpees

Pick up the 6, gather the PAX and mosey back to Venture for the third routine

• 10 reps of each exercise
• Step ups w/ a high knee raise (each leg)
• Incline Merkins
• Dips
• Bulgarian Squats (each leg)
• Decline Merkins

On your 6 for some stretching

• Sitting up straight w/ feet pulled in
• Left foot pulled in, right leg out
• Right foot pulled in, left leg out
• Sitting up straight, both legs out, reach for your toes
• Slide up against a wall, butt back against the wall, legs flat on the ground (if possible) and reach for your toes
• Stand up, bend over, reach to the left, reach to the right

Add in 10 SSH on your own, recover recover.  But wait!  Since YHC has no watch for the workout I messed up the timing.  Once I saw my phone was showing only 614, I decided to try to at least make another minute so as not to cheat anyone on getting their full 45 minutes of fun.  I was then reminded, ‘you’ve already said Recover Recover’- so we stopped.

Recover Recover Recover.  Done

 

Announcements/prayers/praises

• Constitution’s niece making the basketball team
• Misfire celebrating a birthday TODAY and deciding to start it off right with a Monday morning workout
• Continued prayers for the folks in Western NC/Eastern TN for recovery efforts

Pray it out, amen!

 

Moleskin- the goal for me is always to keep us moving, and I believe we did that up until the point of stretching.  YHC is not flexible AT ALL so I applaud those of you who can touch their toes (be it your flexibility or your long arms/fingers coupled with short legs).  Encouraging to see guys not quit and keep going.  The country music playlist brings back memories, nice way to drown out the moans and groans as well.  I wouldn’t do this by myself with the same drive so hats off to the PAX for continuing to push me.  We got this.  Peace out homeys!

Harrisburg

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