Widow Maker

Widow Maker

Humid barely does justice to the conditions that 22 men ventured into at DMZ this morning.  Before we get to what was accomplished, YHC needs to set the stage for the substi-Q.  Semi-Gloss was set to lead, but he apparently could not fulfill his obligations due to an unfortunate incident involving a GOLF BALL.

Taking the reins from such a runner, and with BRR season upon us all (PSA –  if you’re doing F3 this summer, you will take part in BRR training…you might as well run it), I thought “what would Semi-Gloss do?”.  And honestly, I have no clue.  None.  Sure, I give him crap for being slow, but I can’t be the only one.  With so much direction, I decided to do something I’d been thinking about for a while – visiting the Widow Maker – the aptly named, hilly portion of Sharon View starting at Olde Providence and ending at Carmel.

The route

The THANG:

Partner up – speed and conversational abilities matter more than size.  You are responsible for your partner.

Quick warm up COP –  SSH and IWs followed by 20 merkins and 20 knee ups (theme)

Instructions: Run to Olde Providence, stopping at each side street on the left (9 total) for 20 merkins and 20 knee ups – including the warm up, that’s 200 of each.

COP at the entrance to Olde Providence Racquet Club – quick cup of coffee while waiting mixing in over / unders and squats until the PAX arrived, followed by LBCs, not quite low or slow Flutters, Boone LBCs (symmetry).

AYG back up the Widow Maker to RTS (or further for some)

Find some wall as the PAX made it back for a mixed up, mumbled up set of dips and squats.

Dips x11 IC
Dips x10 IC
Squats x11 IC
Dips x9 IC
Squats x10 IC
Dips x8? IC
Squats x9? IC
Dips x11 IC

Maybe more – not quite sure.  I’d say it was intentionally jumbled up, but I really just threw in the squats to break up the dips.

Mosey back to home base, arrive at 6:14+ (thanks Orlando).

COT – take out by Hannibal

Moleskine

Simple but effective formula – find a giant hill and run up it.  Mix in upper body and core work.  That’s about all we did this morning.

Swiper’s the latest to join the Metro to A51 exodus (diaspora seemed a bit strong), having just moved south on Friday.  He also almost killed me with the pace.  Glad to have you down south and Welcome!

Want Ad made the day trip, perhaps in search of XXL calf sleeves.

Also, welcome to site-FNG BELK, among other names,, the stubborn mini-horse himself, who headed south to avoid the Muthaship (I kept waiting for the punchline to that joke, but I guess it is implied) and meet long time Kotter, Rooster – back after a 2-year (I think I heard that correctly?) hiatus.

We also had two relatively recent FNGs out today – Miss Piggy and Penny Packer.  Outside of Muthaship, there aren’t many hills like that around.  Good work today!

Our resident Frenchman, Film Fest was there.  Hops was not – you were missed, though, brother.

Semi-Gloss – get well soon and cheers to a speedy recovery.

No announcements in COT, but an open invite to all:

A few of us are working to bring The WIB down to A51 on Tuesdays.  Format is similar to first part of today’s workout – set circuit, loop, or goal repeated until time to run back.  If interested, we’re doing another test run at Olde Providence Elementary tomorrow at 0530.