With the cancellation of the AFPT test due to the weather, YHC volunteered to take the Q at Starbucks yesterday after the run. Looking at the forecast, YHC figured on it being a gazebo style workout but was trying to avoid the 21-15-9 combo. Pusher suggested an 1100 workout and YHC thought why not? But the coupons are not near the shelter and there’s no easy way to get them, so YHC went about designing an 1100 workout that was coupon-less and Fury worthy and hopefully, it delivered.

Disclaimer was given at 5 as PAX moseyed through the raindrops from the parking lot by the shelter.

Warm-up

SSH x 20

Mountain Climbers x 20

Cut the grass x 20

Hold plank for 10 seconds and then do 10 merkins. Rinse and repeat 5 times.

1100 with a twist

10 burpee box jumps

20 Bonnie Blairs

30 Flutterkicks

40 Dips

50 Monkey Humpers

60 LBCs

70 Calf Raises

80 Merkins

90 Squats

100 SSH

-Work was stopped every 5 minutes for some variation of a burpee. Abs or other work until the 6.

Wall Sit/Plank combo

Wall sit for 1 minuted followed by plank for 1 minute (20 seconds high, 20 seconds right arm up, 20 seconds left arm up). Back to wall sit for 1 minute followed by plank for 1 minute (20 seconds high, 20 seconds right leg up, 20 seconds left leg up).

Recover was called.

COT

Announcements

-AFPT will be done at a later date that is TBD

-RED Friday tomorrow with Southern Belle on the Q.

-Ales to Trails on March 28th

-Flower Power 5K on June 6th

Prayer Requests

-Inspector’s dad has tests today and surgery on 3/25

-Pacer has shoulder surgery on 3/25

-The healthy arrival of Papercut’s 2.0

NMS

-It’s always interesting to plan a BC that has no running at all and when we first started, YHC thought that the weinke wasn’t long enough, until we got to the merkins and the squats. 80 merkins is tough but when the burpee timer goes off in the middle, whew. The 5 minute time seemed to get faster and at one point BabyBlu was heard saying, “There’s no way that was 5 minutes.” But the timer doesn’t lie.

-Foreclosure is a man on a mission, will he ever miss again? Papercut is definitely more than “just a skinny runner” these days. SouthernBelle killed it as usual. BabyBlu still leaves me in awe after every workout. And YHC can’t wait to see Inspector kill it in July in Asheville.

-Not much mumblechatter to be had aside from the grunting and groaning but the effort was high level.

-YHC shared the importance of using our gifts and talents to help those around us and for His glory.

Until next time,

BenGay