One Lousy Dude

Pre:

Twin’s optimism at finding substi-q’s once again showed itself as the scheduled Q was listed as “hold.” YHC jumped at the opportunity to lead the workout to ensure we only did exercises that I enjoy. 

Warmup:

• SSH IC x 25 (except for Bismarck, who protests starting any warmup with SSH)
• Humpees IC x 20
• Arm Circles, reverse, chinooks IC x 10 each
• Hairy Rockettes IC x 10
• Windmills IC x 10
• SSH IC again x 15

Thang:

• Mosey to bottom of Davenport hill
  • Squat series, exercise at bottom and top all OYO
    • No surrender x 10
    • Jump Squats x 10
    • Slow “no arm” squats–hold down position for 30 seconds at end
    • Normal air squats
• Mosey to Church St
  • Merkin series at intersections x 4 (all x10 reps OYO)
    • Wide Arm merkins at top of Davenport stairs
    • Merkins at College St
    • Diamond Merkins at Harper
  • Calf raises on stairs x 25 on each leg
• Mosey to willow
  • Core series at intersections x 3
    • AO: Big Boy sit ups x 10 OYO 
    • Harper: LBCs x 20 OYO
    • College: Weezy Jeffersons x 10 OYOBack to AO
• Back to AO
  • 5 burpees OYO

Word:

Don’t get so focused on what you’re doing day to day that you don’t take time to look up and wonder.

Announcements/Prayers:

• F3 Hibriten ascent: 6am New Years Day
• Lenoir fire pit night: upcoming–date tbd
• Pray for Tornado victims

Moleskin:

• We either saw a beautiful meteor shower or the space station has met an untimely demise
  • • • • • • (It was the Geminids)
• Swinger had some strong feelings about the workout and created an acronym for Hold: Hanger’s One Lousy Dude. It was clever, but now I am sad
• 506 calories for me. PBR approved, maybe?