Last day of 45

12/28/2021 — the last day of YHC being 45 years old…

Temp: nice 56º F 

Location: Thunderdome at Fruit Cove Middle School

Warmup:

Intro, disclaimer, no FNGs, but a friendly DR pax in attendance

• SSH x 15 IC
• LBAC F/B x 10 IC
• Michael Phelps x 10 IC
• Reacher x 10 IC
• Imperial Walkers x 10 IC

The Thang:

Mosey to far end zone of turf football field — pax line up across goal line. YHC introducing: WELSH DRAGONS

Start in plank position –> bear crawl 4 paces, 1 merkin, 1 plank jack, 1 alternating shoulder tap –> bear crawl 4 paces, 2 merkins, 2 plank jacks, 2 alternating shoulder taps –> continue bear crawling 4 paces and add one rep each time up to 9 merkins, 9 plank jacks, 9 alternating shoulder taps…

adds up to 45 merkins, 45 plank jacks, 45 alternating shoulder taps with very limited rest

Pax mosey back to goal line — at goal line doing 9s (instead of 11s) 0f Burpees run 50 yards BBSU

8 Burpees run to 5o 1 BBSU run back

7 Burpees to to 50, 2 BBSU run back…

repeato down to 1 Burpee/8 BBSU

(YHC made a strategic error here in that was planning on doing 1-9 reps so the numbers add up to 45, but then remembered that the reps on each are supposed to add up to 9, not start at 9 :facepalm:)

pick up the six…mosey to the pavilion for some tabata-ish work..

45 seconds work/10 seconds rest of:

• Flutter kicks
• Merkins
• Jungle boi squats
• Hello Dollies
• Carolina dry docks (Cheesesteak’s favorite)
• Monkey humpers
• Chilly plank jacks
• mosey around the pavilion (~.20 miles)

Repeat one more time…

CoT:

YHC mentioned Culpeper’s advice to pick a word for 2022 and apply it to your life — I’ve chosen Discipline: discipline in my diet/health, relationships, career/education…what’s your WORD going to be for 2022?

Prayers for comfort for Heist’s friend’s son who is in hospice (Andrew age 35), for pax’s health (Heisenberg, Ian, Barry Shinkoff’s M), and safety and well-being for Twister and his M+2.0 while he’s deployed, and all those unspoken requests and prayers.