Trifecta of leakage for #TheClydesdales

Cold Cut approached YHC on Monday after the breakdown and asked me to VQ the clydesdales.  Since YHC has been an F3 member for less than 3 weeks YHC balked at the request.  Rundown was within ear shot of the conversation and graciously offered to Co-VQ.  We met at the ECU baseball office over haircuts from Abu (shameless plug alert, first one free $10 after that) and put a plan together.

The Thang:

Warm Up – BENCH

Introduction and disclaimer no FNG’s

25 side straddle hops

10 good mornings IC

25 Imperial walkers

Jack Webbs (warm up variety) 1 merkin 5 hallelujah’s progress to 5/25

Round 1 – RUNDOWN

Stone Circle 3 rounds

5 Step ups each leg  

10 Plank Jacks

20 Bunny Hops onto the curb

rinse and repeat

Finish with Body weight squats to song “Bring Sally Up”

We go down when it says “Bring Sally Down” and we stay down until it says “Bring Sally Up” roughly 50 body weight squats with holds. 

Round 2 – BENCH

Mosey to bus stop beside circle

Partner up, 1 partner gallop to cone and back, 50 yards while other partner performs WOD app deck of cards.

Spades – Bobby Hurleys

Clubs – Burpees

Diamonds – Merkins

Hearts – Carolina Dry Docks

Joker 1 – 50 Flutter kicks

Joker 2 – 50 American Hammers

 

Round 3 – RUNDOWN

1. 1. Parking Lot

Raise Tail, Praise Dale

Bear Crawl to each parking spot line and do 3 pushups at each line

Total of 10 lines for 30 push ups

Raise Tail, Praise Dale Reverse

Instead of bear crawling we will reverse lunge to each line and do 3 pushups at each line

Finish with an AB circle

 

Prayer requests:

Spell Check’s wife Mandy- chemo treatments

Spinal Tap’s friend steve – had mass removed

Puppet Master

Bench’s daughter

Stats battling headaches

Tater’s dad

 

Announcements:
Sign up for the Sasquatch
Highway Cleanup this Sat

Thanks to all the PAX for showing support and getting after it.

What do you think Bono?