RESPECT!

The rumor on the street is that I lost my Mojo, and although YHC may be no Grout, Cousteau, or Abu, I still know how to get down in China Town.  I rolled in about two minutes to start, fist bumped everyone and gave a thoughtful disclaimer.  The mumblechatter was just starting to pick up and would soon start pouring like an avalanche coming down a mountain.

Warmup

• 14 IC SSH
  • Intentional “Beginning position, move” to see if anyone paid attention to the details anymore ;).
• 14 Slow Count Good Mornings (For Bono)
• 14 IC Merkins
• 14 IC Squats

To The Shelter

6 Rounds (Reps 14)

• Step up to Calf Raise High Knee Jump (14 each side)
  • I was hoping for a more clever naming convention but opted for the ultra descriptive name that would make our 1st F Q proud.
  • Some eventually found (Ma Bell and Cousin IT)that there was a cheat code to increase speed without a sacrifice in results.
• Run to Fence
• Ranger Merkins

To the Playground Equipment – 2Rounds

• 5 Pull-ups
• 10 Hanging Leg Raises/Toes to Bar
• 15 Diamond Merkins
• 20 Squats
• Run the Circle and Stop at the Beach Volleyball Court for 20 Jump Squats

Back to the Flag for 1 Minute of Flutter Kicks.

COT/BOM

Moleskin

It’s always a pleasure to be back at the mothership with a pax that likes to laugh and put in the work.  It’s always good to catch up with old friends and new.  We presented T-Bone with a RESPECT shirt so he could show off his newfound wisdom and carefree attitude about the small stuff.  Pretty soon he’ll be stealing stuff from CVS and telling us all that our music is too loud.  I can’t wait for it!