YHC has been trying to keep the Carterican Court Q schedule filled out but the hurricane threw me off and Thursday came with nobody enlisted so I gladly stepped in. I had attended 2 really simple but good workouts this week at the QAR and HIN so I decided to keep the simplicity trend going. After the HIN, Big Mic made the comment that it was a “good ol’ fashioned boot camp workout”. I wanted to keep the Pax moving without doing a lot of running so I developed a plan.
I pulled up at Rotary Park, home of the 2018 CPL Champion MHC Marlins with nobody else in sight. Attendance has been low lately so I was concerned that I would be alone this morning. But, soon a dedicated bunch of HIM’s began rolling in. SInce my fitness tracker has quit working, Suitcase was the official timekeeper. YHC gave the intro and disclaimer at the hard start and we were off.
We moseyed to the basketball court for a quick Warmarama consisting of:
- Side Straddle Hops X 15 IC
- Cotton Pickers X 15 IC
- Sun Gods X 15 IC Forward and Reverse
- Abe Vigodas X 15 IC
- Right over Left / Left over Right stretch
We walked over to the baseline where I asked the Pax to assume the Plank position. Then we took turns running a Figure 8 around the basketball court. The first man started off by side shuffling left to the corner, sprinting to midcourt, side shuffling right to the sideline, sprinting to the far baseline, side shuffling right to the corner, back peddling to midcourt, side shuffling left to the sideline, and back peddling to the starting baseline. The second man started when the first man reached the first corner. We did this for 5 cycles.
Then we repeated the Figure 8 but instead of running, we Bear Crawled / Crawl Beared. We only did this for 1 cycle and that was plenty.
Then we moseyed to the picnic shelter where I had a bluetooth speaker waiting with 80s hair band music blasting. I was hoping to attract a wayward Crossfitter but none took the bait. At the shelter we did 5 rounds of DUDS (Dips, Urkins, Derkins, Step Ups). We did the first 3 rounds with 15 reps of each exercise but I modified the last 2 rounds to only have 10 reps of each.
Mosey to the Tree of Life for Squat Holds (holding a squat for 5 seconds) X 5 reps X 5 rounds. We finished this off with 15 Monkey Humpers.
Mosey to the right center field wall for People’s Chair with Air Presses with each man counting to 5 X 5 repetions.
Mosey back to the Tree of Life for another round of Squat Holds this time 5 reps holding for 10 seconds each and another 15 Monkey Humpers.
Mosey to the flag for Mary:
- American Hammer
- World War I
With no announcements, YHC lifted up prayers for Lassies brother and all those impacted by the storm. I also thanked God for the storm because that gave many an opportunity to show love to our fellow man.
Thanks to those that came out in the gloom. It was my honor to lead.