Do Not Repeat

Preamble:

Still nursing a bad wheel, YHC had planned the BD earlier in the week only have to revise when legendary Q Ollie delivered a similar one the day before.  Back to the drawing board to determine how to tax the PAX.  Beautiful morning.  Disclaimer given. Let’s do some hill work.

Warm-O-Rama:

Sun Gods

Hillbillies x 11

Toy soldiers x 11

Abe Vigoda x 11

Copper Head Squats x 11

Mosey around the parking lot, with curioca mixed in.

Circle back up and do  solid round of merry:

10 VUps

20 JLos

30 Hammers

40 LBCs

30 Hammers

20 JLos 

10 VUps 

The Thang:

Mosey to the top of the hill and look down into the abyss…

Skip jump to the bottom….well that was easy…the next part was not.

Alligator Merkins up the hill….(audible needed to be called…halfway up, walking lunges to top)

(Rusty chiming in…nobody wants to do this, but I love the Taylor Swift song choice)

At top: 10 reps of each exercise: side lunge, jump squat, Bonnie Blair

Bear Crawl to the Bottom…(audible…halfway down, reverse bear crawl remainder)

20 reps of each exercise: side lunge, jump squat, Bonnie Blair

Alligator Merkins up the hill….halfway up, walking lunges remainder

(Rusty again giving a shout out for the Lady Gaga song of the day)

30 reps of each exercise: side lunge, jump squat, Bonnie Blair

Bear Crawl to the Bottom was to be the plan…but with time running out, we ran to the bottom of the hill.

40 reps of each exercise: side lunge, jump squat, Bonnie Blair

Run back to the top and do 25 mercans OYO as a finisher.  TIME.

COT:

Prayers for Roswell community who lost a student, son, and friend.  For our team doing GrowRuck. Goat’s father who’s still facing adversity, Isla and her family as she undergoes treatment, and for our men in blue, who lost two brothers in Cobb County.

Naked-Man Moleskin:

Always a privilege. Even though this BD was not the most fun, it was definitely hard and YHC feels smoked.