Having conquered the trail on their trip to the Olympic Park in Conyers, Georgia, a trio of Ragnarians returned to The Gipper this morning for a beat down. Expecting a running adverse Q named Maverick, the PAX were crestfallen to learn that Maverick had taken ill and had roped YHC into “running” the show. Not sure what got into him, but YHC took mercy on the Ragnarians and uncharacteristically kept the running to a relative minimum while focusing on agility, strength and balance instead.
After a warmup of Imperial Squat Walkers (10x IC), Seal Jacks (20x IC), Windmills (10x IC), Imperial Walkers (20x IC), Toe Touches (10x IC), and SSHs (20x IC), the PAX moseyed over to the Justice Center.
With a starting line about 30 yards from the Justice Center stairs, the PAX executed the following agility sequences flawlessly: run there and back at 60%; run there at 70% and return walking down the stairs backwards with a back pedal back to the starting line; backpedal there and run 70% back to the start; crossover run there and back both directions; carioca there and bunny hop each stair to the top of the stairs then bunny hop down and carioca back; repeat facing the other direction; shuffle ten yards, reverse direction shuffle for five and then run at 95% to the top of the stairs; and finally repeat facing the opposite direction with a 100% run. (YHC didn’t say there would be NO running, just “not that much”).
Recovery walk to the side of the Justice Center to partner up for wheelbarrows…out for 20 yards or so then switch up and return.
Mosey to the front of the Justice Center and circle up for: T Merkins, Nolan Ryans each side, long slow flutter kicks, copperhead Merkins, dynamic side hip planks each side, Freddy Mercury’s, Merkins, jackknives each side and finally A-B-C-D abs, all 10x IC.
Mosey to Bedrock on our way back to the Shovel Flag for some coupon work. Partner up for torso twists with the coupon one direction for 10x OYO, then opposite direction 10x OYO, then over unders 5x OYO each direction, then rinse and repeat the torso twists.
Final mosey to The Gipper for the Causeway sobriety balance challenge. A good parlor trick as it is much harder than it appears.
Countorama, nameorama, and Einstein prayed us out.
Thanks for letting me lead this morning guys and here’s hoping Maverick, Coconuts, Tanked Up! and Moby Dick conquer their respective illnesses and injuries so they can return to The Gipper soon.
