Date:  September 12, 2018

Time:  5:30 am

Location: Spencer Love Tennis Center

Weather:  Gloomy, Humid, Storm Comin’

22 pax and 3 splinter runners made the right choice to post today before Hurricane Flo hit the Carolinas.  This was YHCs first post since the BRR, and YHC didn’t really feel like running much, so it was a good time to break out one of Wojo’s and Bodett’s favorite beatdowns and to add my own twist to the workout.

PAX:  Yeti (50! Whoo!), Robinhood, Bed Bug, Rocket, Nomad, Wilson, Snooki, Dial-Up, Eye Roll, Slummy, Noonan, Phoenix, Stage Fright, Hush Puppy, Butt Fumble, Viagra, Fromage, Dirty Laundry, Schnitzel, Snowflake, Haz-Mat, Stretch, Tommy Boy, Thor, Matlock (QIC)

Mosey to the church parking lot for

Warmarama:

SSH 20 IC

Toy Soldier 15 IC

Merkin 10 IC

Imperial Walker 30 IC

Hug Thy Self 10 IC

Hammy Scoops 20 IC

Merkin/Squat ladder from bump to bump 7/1 to 1/7

Double Applesauce Mosey to the middle of the Love parking lot for

The THANG:   ARK LOADER with a twist

SET ONE:

-Frog Hop across the lot, do 10 spider Merkins w/ both hands on curb. ; 10 Monkey Humpers; 10  Crunchy Frogs run back to the other side

-Bear Crawl across, do 10 spider Merkins w/ feet on the curb. 10 Monkey Humpers; 10  Crunchy Frogs. run back

-Duck Walk across, do 10 spider Merkins w/ right hand on curb. 10 Monkey Humpers; 10 Crunchy Frogs, run back

-Crab Walk across, do 10 spider Merkins w/ left hand on curb.  10 Monkey Humpers; 10 Crunchy Frogs, run back

 

RECOVERY RUN to next Section of the parking lot

SET TWO:

-INCH WORM across (this really sucked), 10 Spider Merkins w/ both hands on the curb, 10 Monkey Humpers, 10 Crunchy Frogs

-Harambe Hops across, 10 Spider Merkins w/ feet on the curb, 10 Monkey Humpers; 10 Crunchy Frogs

Crawl Bear across, 10 Spider Merkins w/ right hand on the curb, 10 Monkey Humpers; 10 Crunchy Frogs

-Gazelle (long strides)  across, 10 Spider Merkins w/ left hand on the curb,  Monkey Humpers, 10  Crunchy Frogs

Two lines back to the Flag

MARY

Dying Cockroach 20 IC
American Hammers 20 IC

Announcements

BUTT FUMBLE:  Community Housing day coming up on Sept 22.  Location TBD  Save the Date; Let’s make a difference

HAZMAT:  Miles for Matthew Sept. 29. 5K or 10k. Sign up

Be aware of announcements for the Saturday workout.  Check Twitter and Facebook

HDHH today at 5, Tap Room.

COT: YHC:  Think about what you will do for the community if things get real here and the surrounding areas.  We are here to serve and the time to step up is coming.

AYE

Matlock