Lucky 13 Beatdown at the Black WIdow

Preamble:

After the lament that some folks weren’t getting their weekly dose of IPC, YHC took it upon himself to ensure that all PAX got the shot of at least some elements of everyone’s favorite set of workouts….With a veteran crew, shortened disclaimer and we were MOVING!

Warm-O-Rama:

10 each of weedpickers, Willie Mays Hays, Hillbillies, Moroccan Nightclubs, and SSH’s. Mosey to the Widowmaker….

The Thang:

1. MOT down the hill: Start with 1 alpha lunge walk and 1 broad jump, moving up by 1 of each until getting to 10. Mosey down the rest of the hill after 10 of each
2. 11’s: Here’s an element of IPC, week 1. Starting at the cross stripe, conduct 1 flying squirrel. Run to the end of the guard rail, conduct 10 DOWNHILL no-cheat mercans. Continue through to completion, pick up the 6.
3. MOT up the hill: single file, Pax conducted lunge walks up the hill, last Pax Bernie Sanders up to the front. Crisp 10-count, mosey back to the soccer field
4. Multi-direction burpees/run combined with a lucky 7: Starting at the end line,  pax conduct 1 Carolina Drydock, then run to the penalty box line. Do a burpee facing the opposite end, switch directions, do ANOTHER burpee, then Bernie Sanders to midfield. Burpee facing end  line of origin, switch directions, do another burpee facing to destination basline. Run to the penalty box, repeat directional burpees, Bernie Sanders to the endline, do 6 monkey humpers. Repeat MOT protocol all the way through to 6 Carolina Drydocks/1 Monkey Humpers. AND THAT WAS TIME!

COT:

Prayers for: Gunners sick son, safe returns for the BRR guys, and for Shuttlecock on his birthday!

Naked-Man Moleskin:

Q-ing at Black Widow generally brings out YHC’s inner creative/destructive instincts. Such was this morning. Everyone worked HARD this morning, so at the end of the day, folks got a lot stronger! Have a great weekend….