7 PAX posted today for delicious sounding beatdown featuring YHC\u2019s favorite summer fare, 7-layer dip. The Q brought plenty to go around and even encouraged the PAX to help themselves to seconds. #DontWantAnyoneToGoHungry<\/p>\n
It went something like this:<\/p>\n
Gather in the hanes park parking lot (Along with the fire fighter recruit class. Requirement no. 1 for a recruit, you must own a pickup, \u2714).<\/p>\n
WARMORAMA<\/strong><\/p>\n 5 Burpees OYO (slowly)<\/p>\n Mosey to track for one loop of warmup (including butt kickers, high knees, karaoke, power skip)<\/p>\n THE THANG<\/strong><\/p>\n Mosey to circular sidewalk at base of Intimidator<\/p>\n 7 Layers of Dip:<\/p>\n Dips x 7 IC\u00a0 ->\u00a0 Urkins 10 OYO<\/p>\n Dips x 7 IC\u00a0 ->\u00a0 Right Leg Step Up 10 OYO<\/p>\n Dips x 7 IC\u00a0 ->\u00a0 Left Leg Step Up 10 OYO<\/p>\n Dips x 7 IC\u00a0 ->\u00a0 OHC 10 OYO<\/p>\n Dips x 7 IC\u00a0 ->\u00a0 Seal Clap x 10 OYO<\/p>\n Dips x 7 IC \u00a0->\u00a0 Arm Swirly Things x 10 IC<\/p>\n Dips x 7 IC<\/p>\n Quadraphilia on Intimidator: Partner 1 runs backwards up the intimidator while partner 2 does 5 LBCs and then sprints to catch up to Partner 1, Flap jack and repeat up to Glade Street. Plank for the 6<\/p>\n Mosey back to the base of the Intimidator (the long way)<\/p>\n Repeat-O Everything: one more round<\/u> of 7-Layer Dip but relocate to the tennis court semi-circular seating, then one more round<\/u> of Quadraphilia on the Intimidator.<\/p>\n Mosey to track and run two laps, sprint the straights and mosey the curves (TarHeel surprised with some serious wheels as he beat out LitterBox on the last two sprints! Somebody recruit that man for some running!)<\/p>\n MARY<\/strong><\/p>\n Half on the grass, half on the track, the PAX circled for a popcorn style Mary sesh. YHC kicked it off with low slow flutter, then mutton crunch, reverse pickle pounders, penguin crunch, LBCs, box cutters, and The russian twist.<\/p>\n