Hips Don’t Lie
AO: The Wreck
When: 2024-09-30
QIC: aflac
PAX (16): Bear, Blue, Bobber, Catheter, Choo Choo, corky, Matt Shields-Norm, Meltdown, Missionary, Moonshine, rip, Rooney- timlonergan, Scurvy, Ruth
Warm-O-Rama:
Mosey up the main road, alternating between backwards run, SSH's while running, and regular mosey until reaching the football field parking lot for the following warm-ups:- Abe Vigodas
- Hillbillys
- Slow Squats
The Thang:
Q directed all PAX to fetch a (s)medium coupon, grab a partner, and line up at the goal-line of the football field for a few rounds of hip work. For round 1, instructions were given as follows:- Partner 1 would hop on 1 leg for 10yds, then hop on the other leg for another 10yds. Return back to the goal-line doing the same, alternating legs every 10yds.
- Partner 2 would perform side leg-lifts until partner 1 returns.
- Switch roles – rinse/repeat for 2 rounds.
- Partner 1 would hop on 1 leg for 10yds, then hop on the other leg for another 10yds. Return back to the goal-line doing the same, alternating legs every 10yds.
- Partner 2 would stand on one leg (slightly bent) while performing curls (try not to put the other foot down).
- Switch roles – rinse/repeat for 3 rounds on each leg.
- Partner 1 would hop on 1 leg for 10yds, then hop on the other leg for another 10yds. Return back to the goal-line doing the same, alternating legs every 10yds.
- Partner 2 would perform clam-shells w/coupon.
- Switch roles – rinse/repeat for 3 rounds on each leg.
- 4 hops on one leg with coupon (switch legs halfway).
- 1 squat.
- 8 hops on one leg with coupon (switch legs halfway).
- 2 squats.
- rinse/repeat until everyone reaches the opposite goal-line.
- continue pattern all the way back to the original goal-line.
- corner 1: 10 BBS
- corner 2: 10 BBS, 10 alpha-count American Hammers
- corner 3: 10 BBS, 10 alpha-count American Hammers, 10 alpha-count Dying Cockroaches
COT:
- Prayers for those devastated by Helene in Western NC. Moonshine posted a gofundme link to provide assistance: http://gofund.me/fcb9f18d. BRR also sent out Helene Relief page as well: https://www.blueridgerelay.com/Race/blueridgerelay/Page/Helene-Relief