Quad Triple Nickel

Quad Triple Nickel

6 PAX didn’t give in to the vacation fartsack on Wednesday morning and instead went searching the grounds for Triple Nickels to pay for the next family jaunt.

The Thang:

• Opening COP
  • Don Quixote Hops x 20
  • Imperial Squat Walker x20
  • Merkin Shoulder Taps x20
• Follow Q to the soccer fields.  5 Carolina Dry Docks at each lightpost.
• Grass Hill Triple Nickel Pyramid
  • Up Hill 5 squats
  • Down Hill 5 knee ups
  • 5x
• Mosey to Tennis court bench for a Triple Nickel Bench
  • 5 Derkins
  • 5 Dips
  • 5 Jump Ups
  • Plank to wait for all
  • 5x
• Mosey to Middle School wall
  • Peoples chair 1:00 with hands in front (slide down lower after 30 sec). Recover
  • Plank with feet on the wall.  Peter Parker IC x 20
  • Peoples chair 1:00 with overhead arm raises
• Mosey to bottom of hill in front of Middle School for Triple Nickel
  • Run up hill to school entrance, 5 Jump Ups on benches
  • Run down hill, 5 Hand-release Merkins
  • 5x
• Long mosey around the Middle School planking and abs exercises until the 6 catches up
• Stop at bottom of stairs in High School Lot for Triple Nickel
  • Bunny hops up stairs
  • Mountain Climbers 4 count x 5
  • Run down grass
  • V-ups (full dying cockroach) x 5
  • 5x
• Mosey back past cars stopping at rails down to track.
  • 1 minute of rail pushes OYO – standing away from bar, fall towards rail, hands at chest level, push away from rail back to standing position
  • LBC IC x 25
  • 1 more minute of rail pushes
• Short mosey towards COT.
• 5 Burpees OYO
• COT

Moleskin:

• A lot of hopping and jumping in the workout.  YHC must have been inspired by all of the rabbits taking over my yard and eating everything in sight.  BB gun may be a wise investment or Burpee Broadjumps may make an appearance soon.
• Only 1 PAX took the offer of Pre-run, which was 2mi easy making sure the Weinke would be suitable for the morning.  However, Mr. Bean does get extra credit for the Run In / Run Out from home (or from his car parked around the corner).  Also, incredible he was able to stay out in front on pretty much any Triple Nickel that involved running.
• Snowflake (Respect) with longest drive in again from the “upper” 51.  Hope the drive was worth it this week, though it must have been too easy because we didn’t hear too many grunts.  That or we were just breathing too hard.
• Grease Monkey is getting hooked and pretty much there and bringing it every week. While the running is not to his liking, he’s getting faster, and making it further every time.
• Bananas can be counted to lead the Mumble Chatter.  An effort was made to cut that down, but it didn’t help starting off without the normal SSH, IW, Squats, and Merkins.  In fact, pretty sure he learned a new dance move with the IW Squats…
• Dasher is coming back from his softball injury (i think it was a splinter from riding the pine), but would not want to be lined up against him in the upcoming Gladiator Games on Aug 8th in Indian Land.  That, or would want this guy on my Mud Run team because he’s a #freeagent AFAIK.

Announcements:

• Standing PreRun (easy 2nd F pace) at 0500 through the summer at Dromedary.  Show and go.
• The Q is open next week at Dromedary.  Sign up at http://www.SignUpGenius.com/go/10C0D4BAEAF29A46-dromedary  Plenty of other openings (most in fact), so sign up to call the shots.
• Full launch of #F3Flash at Nesbitt Park / Kensignton Elementary in Waxhaw next Monday, July 11th.  Dasher and Transporter leading the expansion.