A beautiful morning in the Star City for 7 PAX to get better. While we did some ‘splorin, we dialed it back a bit due to YHC underestimating hospital traffic at this early hour. Here’s how it went.
Warm Up: SSH, IW, Good Mornings, WMH, MC, Slow Merkins
To Rail: Step Ups, Dips, Derkins, Step Ups, Dips, Urkins
The Thang:
Run across Jefferson and over tracks. 5 Burpees every light pole. Lunge Walk 30 yards. Run up BHH (Big Hospital Hill), to top deck. Next exercise is to enjoy the view and a slight breeze. Then, 40s: Run across deck, 30 Hand Release Merkins, run backwards to the start for 10 American/Hammers. 20/20, 10/30.
Somewhere along the way, Buubs finds my Weinke on the ground and steals it, slaying a Monarch along the way. His blood will be on your hands Buubs. Your hands. (Actually, I think it was already dead, but it was good for dramatic effect.)
Run back down BHH to bridge across Roanoke River. Lunge Walk across and run to home deck.
Sand Bags. Usain Bolts with 2 PAX running up ramp to wall and back while rest of PAX performs exercise. Flutter Kick, SSH, Mountain Climbers, Squats, more. Switch to Stairs. 2 PAX run up to 3 while rest of PAX perform exercises. Mostly Mary, finished with Double Merkin Burpees.
Bring Sally Up. When you’re out on Planks, move to Squats.
COT with plenty of respect and “hate” to go around. Welcome FNG Goldfish!
Pleasure to lead fellas.