Conditions :
There is such a thing as a “Misery Index” that Trigger introduced to us.  It has to do with the Temperature + the Dewpoint and what that total number is.

This morning was 70°F + 70° Dew Point = 140.
Temperature + Dew Point approaching 140 = Complaining justified): 15.3 second per mile performance degradation

So with that in mind, away we went!

Q : Spike
Beatdown  : 6 PAX posted
DISCLAIMER : was given with gusto

Warmup :  

1. 10x SSHs IC
2. 10x arm circles IC
3. 10x chinooks IC
4. 10x circle arms IC
5. 10x Sprinklers  IC
6. 10x Abe Vigodas IC
7. 10x daisy pickers IC
8. “Best Stretch Ever” 10s – R then L

Mosey the long way around to the stage (about 0.3 mile).

The Thang :  Alphabet Soup ( 30 minutes) – All IC

YHC had done this workout a few times before.  He got the email last night at 8:15 from the Q who was scheduled this morning, but had to cancel, so out came the old tried and true Alphabet Soup beatdown.
26 exercises – one for each letter, with little to no moseying involved, pretty much one after another with little rest in between (unless you count “recover on your feet” as a rest!)

YHC had intended this to be mostly a 0.0 workout, but we ended up doing about 1.5 miles total – with the mosey to the bandstand and back.

A – Alternating Shoulder Taps (from merkin position, alternate shoulders) 20X
B – Bobby Hurley (squat and slap the ground, then jump & raise arms in a jump shot) 20X
C – Carolina Dry Docks 20X
D – Dolly (6 inches off the ground, legs parallel) 20X
E – E2K (right ankle over left knee, bring left elbow to right knee. (Oblique Crunches) 20X (10 each side)
F – Failure to Launch ( Al Gore for 10 sec, lift-off into tuck-jump, return to Al Gore) 10X
G – Gas Pump (on your six, hands on ground, legs straight out 6” then back to chest) 20X
H-  Hand Release Merkins 15X
I – Imperial Walkers 20X
J – James Bonds (6 position, legs 10” off ground, hold hands in front for 10 count) 30 seconds total
K – Knerkin – Aka “Chuck Norris” Knuckle Merkins – 15X
L – Low Country Crab (crab position, right hand to touch left foot, left to right foot) – 20X
M-  Mountain Goats (mountain climber with goat kick) – 10X
N – Not So Lazy Boys – 10 count for each pax x 6 = 60 second hold
O – Outlaw (position for flutter kicks, legs together, make Os to right, then to left) – 20X
P – Plank Jacks – 20X
Q – Quick Feet – 30 seconds
R – Rosalita (on back, 90 degree positions, legs out and back) – 20X
S – Smurf Jacks (SSH in squat position) – 20X
T – Tony Hawk Burpee (normal burpee when you jump, 360 spin in the air) – 5X OYO
U – Up Downs (high knees, on Q’s signal, hit the dirt, then bounce back up) – each PAX shouts “down.”
V – V-Ups – 10X
W – Werkin (wide arm merkin) – 15X
X X’s and O’s – about 10 each
Y Yoga Pose (Down Dog & Cobra Pose stretching)
Z Zig Zag Hops – pick a spot on the ground, zig zag hop over it – 20 count IC

Many of those exercises were core based, so we incorporated 6MOM into the beatdown itself.

Some mumble-chatter about “ending on Retail” with an exercise where “everyone counts to 10” is not always a good idea.  Think he went on about the weather for a good minute or two while we all were holding the “Not-so-Lazy Boys.”  Retail is a beast!

Mosey back to the flag for COT, Count-a-Rama and Name-a-Rama – where Slide Rule stated he was 38 – YHC really knew he was older, and he then proceeded to retell his age as 48.  Way to age 10 years, right?   Great to see him out for his second beatdown.

Also really nice to have Foxhole down from Indian Valley!  Thanks for making the drive, brother!

Prayers for PAX who have sick family.
We’re happy to be alive and out in the Gloom.  We are all better for it!

And Retail mentioned “I almost never want to get out of the old fart sack, but I’m *always* glad I did!”  Well said.