Heavy rain was in the forecast so we relocated the Rubicon to the parking deck for cover.
Moseyed up the ramp to the almost-top and back down, then typical routine of SSH, IW, WP, and toy soldiers. Then moseyed up the stairs and back down again.
Crossfit incorporates skills training into the beginning of the workout. As YHC is frequently known as a “Co-Q” with form coaching, we spent 5 mins working on our form for the squat and the overhead press.
The pax brought their favorite coupons as well.
First up: LAZY DORA
An estranged and despised relative of Dora 1-2-3. Partner up. For Round 1 partners perform 100 Merkins as a team. Here’s the catch…no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached.
Then murder bunnyed up the ramp to the next level.
Round 2: While P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 200 LBCs are completed.
At this point the local fuzz showed up, possibly due to the noise from the murder bunnys, or the unusual number of cars in the deck at a strange hour, or simply that it was his normal coffee-drinking hangout on the early morning shift.
We dropped the murder bunnies and just did a rifle carry at this point.
Round 3: 100 Overhead presses and rifle holds.
Round 4: 200 lunge steps (with coupon) and squat holds.
Seemed appropriate for the weather conditions.
Hurricane Hoedown is a flutter kick circuit performed in cadence
7 IC Seated Flutter Kicks with hands raised in Hallelujahs.
7 IC Seated Flutter Kicks with hands behind you.
7 IC slightly reclined Flutter Kicks.
7 IC normal Flutter Kicks.
7 IC LBC Flutter kicks.
Then 6 of each, then 5
The pax gave many grumbles of appreciation during this one.
Finished up with Mary at the “flag”.
Prayers for Carolyn (age 61) in the hospital with COVID.
NLB is progressing nicely.
TNT: False Start gave a brief introduction to Atomic Habits and starting really small (1%) to get new habits established. Gave me some new ideas about my own habit setting.
Coffeeteria provided by Devito and Cookie, I believe. Apologies if I overlooked anyone.