As YHC was pondering the mix for his inaugural Q, a rush of adrenaline brought to mind the need for some hearty cardio. Consequently, while the heart rates went way up, here’s what went down:
Warm up: mosey with a geddy-up to near corner of parking lot . . .
In cadence SSH (15). Right kereoke to next corner. In cadence Cotton Pickers (10), copperhead squats (15). Left kereoke to school-side corner, with a quick peak at YHC cheat sheet bringing a rise from Babyface and Law Dog. Windmill (10). Mosey to final corner, Imperial Walkers (10).
The Thang:
Return to first corner. Inspired by a recent 30 for 30 on the XFL, (S)He Hate Me up next (10 full lunges [20], 10 Burps, 10 Merkins; OYO), hustle cross the street and repeat. Then a full rinse and repeat in reverse, 4 total sets, making our way ultimately back across to the Middle School parking lot, all to Geddy Ready for . . .
. . . the Red Barchetta (100 yard dash, 100 SSH, return to start, plank it up; 50 yard dash, 75 mountain climbers, return to start, plank; 50 yard dash, 50 LBCs, return to start, plank; 50 yard dash, 25 merkins, return to start, plank it up). Banjo leading the charge; YHC following; we vertically challenged taking advantage of our reduced limbs. Heart rate now rising; no, risen.
Recovery mosey back to the football stadium, YHC notices The Mole cruising out front with a pep to his step. If the Dude abides, the Mole he a-glides, further evidence to follow.
Hit the track for a modified Burpee Mile. 4 laps, 10 Burpees to start, 10 mountain climber merkins opposite midway corner, descending count each lap and concluding with 6 Burpees. The Mole crushes it, long strides along that track, an inkling of that old running days form subsequent to a month with the Grizzly PAX; Banjo not far behind.
Recovery 10 count needed. Cardio indeed up. Next and final Geddy-up, railroad track mary (sprint, plank, hurdles, etc.) , across the parking lot once, then back. Clock counting down, back to the flag at 45 sharp.
COT
Prayers for Babyface’s father, as he recovers from knee replacement surgery; thoughts and prayers for Banjo’s extended family following a vehicle crash; prayers for the Mole’s friend and mentee, his personal challenges, and that he joins the group this Saturday.
Moleskin
YHC humbled as ever by this strengthening PAX. A cardio Wednesday, while we know our hearts always remain restless until they rest in Thee.