Bowels and Movement at The Brave

Bowels and Movement at The Brave

Site Q Champagne came in hot at 0513.  Rest of the pax ready for some OCR training.  YHC promised 5+ in the preblast and disclaimed the 11 pax quickly before the work began.

Mosey down Ballantyne Corporate to Bull Ring.

COP

SSHx 10 IC

Merkin x 10 IC

MC x 10 IC

One lap around Bull Ring with halfway stop for 10 Double Merkin Burpees.  Exit Bull Ring and up Brixham to the bridge.  One minute of Jump Squat.  Back down hill.  Left onto exercise trail.  Stop at high bars for 10 Pull-up OYO.  Continue mosey to Loch Ness.  Left onto paved trail.  Mosey around Loch Ness with stop at 2nd building for 10 Jump Up.  Continue around Loch Ness loop.  Exit at parking lot next to hotel.

Mary: Flutter x 10 IC/Heels to Heaven x 10 IC

Continue run up past launch lot to closest parking deck.  We lost Mighty Mite on the way to the deck. Enter deck.  Mary to regroup: Flutter x 10 IC/Rosalita x 10 IC.  Continue run to top of deck.  Down stairs to street level and exit deck.  Mosey back down hill to launch lot and continue.

Repeat loop with modifications due to time.  Bull Ring loop with 10 Burpee.  Mosey up hill to bridge with Jump Squat.  Back down and through exercise trail without stop for pull-ups.  Dropped the Loch Ness loop.  Took left on trail and exited into parking lot.  Plank stop with Merkin x 10 IC and 6 inches/RLH/LLH lead by Dory.  Continue mosey to launch lot.

Wheel of Mary: Toe tap Crunchs called by Fire Hazard and Dying Cockroach called by Wild Turkey.  To 15 IC.

Closing Merkin Set.  All to 10 civilian cadence: regular/wide/offset left/offset right/diamond.  Done.

COT

Moleskin

Ever since Brushback turned YHC onto Google Earth, Q’ing at the Ballantyne AO has become much less daunting.  Self-admittedly spatially-challenged, being able to visualize the workout prior to running it is essential for YHC.  The goal was to complete 2 full reps of this run.  We were supposed to finish up with the parking deck for the second time.  Frankly, YHC made the call to stop at launch lot for Mary-Merkin rather than continue up the hilll to the deck.  Yep, Q was smoked.  We managed to get 5.1 miles, as promised.  Group did a fine job of staying together together today, with the exception of Mighty Mite.  When we hit launch lot at about 3.1 miles he mentioned something about his bowels yelling at him.  Next time YHC looked in the deck, he had fled the group for bowel relief.  He resurfaced during Mary in the launch lot.  Seems YHC’s last few Q’s have been influenced somehow or another by the bowels.  As they say, **it happens.  Really enjoyed leading this group today.  All pushed hard for 60 minutes.  At one point, YHC confused Cable Guy for Heartbreaker.  Again, smoked Q, easily confused.  Strong work today men.  Nice to have Ponzi join us today.  He is new to F3 and crushed it today.  Thanks for coming out and getting better.

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