No Run Cindy BD

AO: Gladiator

When: 2024-09-03

QIC: Darkside

PAX (9): Cheneral, Darkside, Floater, Macbeth, Porkchop (Ryan Stackable), Postal, Slider, Strong Arm, Yokel

Preamble:

Our Q was out of town so we had a substi-Q and then he bailed, so it was on YHC today. With a lingering hip and leg issue, I decided it would be a no-run BD. Running feels the worst with this particular issue. Cindys were called for and I think it scared half of our regular crowd away. Smallest group so far during YHC's tenure as Site Q.

Warm-O-Rama:

To the field and circled up for:
  • 20 Hillbillies IC
  • 10 weedpickers IC
  • 15 Moroccan Night Clubs IC
  • 20 air jump rope IC
  • Micheal Phelps OYO

The Thang:

Lined our blocks up on the goal line and got busy with: Round 1
  • Curls x 10 IC
  • O/H press x 10 IC
  • Squats x 10 IC
  • Chest press x 10 IC
  • 5 Blockees on your own
We did a slow walk to center with blocks and  variations  and back. We did 5 rounds of the above excercises. Round 2
  • Dips x 10 IC
  • Derkins x 10 IC
  • Dips x 10 IC
  • Derkins x 10 IC
  • 1 min plank
Round 3
  • LBC x 20 IC
  • Flutter kick x 20 IC
  • American hammers x 20 IC
  • 1 min plank
  • rinse and repeat 1 time
We did one final round of Dips and Derkins and headed to the flag for time  

COT:

  • Prayers for Spandex
 
  • Prayers for those traveling to the Blue Ridge relay this weekend

Naked-Man Moleskin:

Thanks for posting today guys!

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