Yipee Ki-Yay Pt2

YHC Q’d The Sandlot a few months back and gave the Pax choice of two envelopes, each with a different workout plan in them. At that time the Pax choose envelope # 2. Bad Boy asked YHC to Q the SL again, so I figured it was perfect time to dig out envelope # 1 and give that plan a go. SF was planted, to the awe of Aquaman. The Die Hard SF has been lit up for Christmas and he had to get a selfie with it. The other Pax rolled in and Cousin IT was right on time. Time to go…

-Warm-up

• 10x – SSH
• 10x – Good Mornings

-Thang

Apparently I promised Cousin IT some running, so that got him out to the SL. There was already going to be some running, but I modified the plan to accommodate my promise. For the non-runners, my apologies.

• After warm-up – run around the baseball field back past the SF and over to the 10s court where the envelope #1 was waiting. Inside was a little plan for a modified Tabata workout, with cards that had 2 exercises written on them, that the Pax would draw. 8 20 second rounds in a set with 10 second rest between them. Alternate the 2 exercises on the card for each set (odd rounds = ex #1; even rounds = ex #2). Run between the sets for ‘rest’. Put on a little best-of-playlist AC/DC and we were off.
• Tabata rd1
• Run around the baseball field and back to the 10s court
• Tabata rd2
• Run around the baseball field and back to the 10s court
• Tabata rd3
• Run around the outside of the 10s courts
• Tabata rd4
• Run around the outside of the 10s courts
• Tabata rd5
  • Tabata rounds consisted of:
    • Spiderman Merkins & WWI
    • Bobby Hurley (squats) & WWII
    • Carolina Dry Docks & LBCs
    • Gorilla Humpers & Heels to Hevan
    • Lunge Chops & Mountain Climbers
• Finish with enough time for one final run around the 10s courts and the baseball field – meet back at the SF and circle back for the six

-COT

• Payers
  • Wagner Family – Cousin IT
  • Bad Boy recovering from illness – DH
  • Chief Stanley Ayden PD – Rafiki
  • Prayers and Praise for HP’s son – Hot Pursuit
  • Prayes and Burpee for Moses
• Announcements
  • Lunch Villa Verde and 2ed F promotion. Happy Hour on the 19th at Winslow’s – Rafiki and Aquaman
  • Q school on Friday at the stadium –  Aquaman
  • Mayhem is the Q at the Collard Patch next week – DH
  • F3 / FIA Jolly Trolly tomorrow – HP
  • StarWars Viewing Saturdy / Feeding 5000 / Present wrapping at Cypress Glenn – Cousin IT – Check the web site.

Come Check out the DH SF at a A/O near you – bringing a little Merry Christmas Cheer to the Gloom…