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.
For round 2, instructions 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 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.
For round 3, 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 clam-shells w/coupon.
  • Switch roles – rinse/repeat for 3 rounds on each leg.
With legs/hips properly marinated, Q gathered PAX at the end-line for some Lt Dan, hips/glutes style.  Instructions given as follows:
  • 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.
Right on schedule with a ton of modifications on the return trip, which simply meant that Q was doing his job.  With all PAX back to the end-line, time to double-down on the leg work with a proper Lt Dan to the 50yd line and back (1:4 squat/lunge ratio, with coupon). With T-12 on the clock, just enough time for some 4-corner work (running backwards):
  • 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
Q called recovery with time winding down and directed all PAX to return coupon and run backwards back to the flag.  One minute remaining for a final round of American Hammers before time was called.

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
AFLAC out.

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