YHC knew going in today that not many PAX would show up due to other workouts offered so was prepared to modify the workout based on the audience that shows up. Chumlee showed up
and mentioned that he is just recovering from fracturing his back a second time. And Monarch was just coming back after Covid. So went into recovery mode and did the following.
Warm Up:
20 – SSH IC
10 – Don Quixotes IC
10 – Cotton Pickers IC
The Thang:
Moseyed around the track to first intersection where we did 10 Merkins followed by 20 Hallelujahs
Went to the next intersection and did 10 Werkens followed by 20 Hallelujahs
Then around the track to the next intersection and did 10 Ranger Merkins followed by 20Hallelujahs
Moseyed up the path to the Center area of all the ball fields. There we did what YHC calls Dora 3-3-3
Pax hate counting during Dora’s so they always just make up a number so YHC eliminated the counting from Dora
But since we only had 3 PAX we had to use some Ghost runners and Ghost PAX
We each teamed up with a Ghost PAX and started with the exercise part while our ghost ran out to the 2nd light pole and back. Then We ran while the ghost did the exercise part.
Plank Jacks, then LBCs, then Jump Squats. So doing the math we did 9 total sets of exercises/runs to the light pole.
Then moseyed back to the track where we took a detour by the little hill near the woods. We Bear Crawled down the hill, did 10 Mountain Climbers, Bear Crawled back up and did 10 Imperial Walkers. Rinse and repeat.
Mosey back to flag for some quick Mary of Flutter Kicks and Hello Dollies
COT- 3 Pax
Prayer Requests
Prayers for injured PAX and Covid 19.
Praise to Chumlee coming back out
Announcements
GrowRuck 26