7’s and a Pyramid at Hydra

7’s and a Pyramid at Hydra

Posted on behalf of Marge…great VQ brother.

18 pax decided to take advantage of the warmer morning temps (~30ish degrees) for the first Hydra of 2016. Great too see this many folks here. Clock struck 5:30 am and off we went.

Warm-Up

Lap around the small track next to the parking lot. High Knees, Butt Kickers and Regular.

Mosey to the field behind the parking lot for COP

Short disclaimer given as this was a veteran crew

SSH x 20

IW x 20

Low slow squats x 10

Thang

Mosey down Rea Rd in front of school to the top of Windyrush.  

Stop at each street light for 5 merkins on the way down Windyrush to intersection at Foxworth.  

7’s with Merkins at top and jump squats/squats at bottom (I saw folks doing both).

Plank until Pax finishes

Mosey through the dark path in the woods to the baseball field between playground and concession area. (Thankful I bought a headlamp yesterday)  

Gather in center field for Pyramid of Pain

5 Burpees, lap –  to 3rd base – home plate – 1st base – back to center

5 Burpees, 10 Hand Release Merkins, lap

5 Burpees, 10 Hand Release Merkins,15 jump squats, lap

5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, lap

5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, 25 Little Baby Crunches, lap

5 Burpees, 10 Hand Release Merkins, 15 jump squats, 20 Carolina Dry Docks, lap

5 Burpees, 10 Hand Release Merkins, 15 jump squats, lap

5 Burpees, 10 Hand Release Merkins, lap

5 Burpees, lap

Flutie Flakes and Hairball led the group in Flutter while Pax finished.

Mosey over to the school for one round of People’s Chair with 50 civilian count air presses.

Mosey back to the parking lot

Mary

Rosalita x 20

Dolly x 20

NMM

Great job out there by all today.  I tried to keep the pax together but wanted to get in some extra running to burn some holiday calories. Several pax ran in to OP this morning (someone said maybe I should be offended that they would run in to my Q as if they weren’t expecting a tough workout from a VQ) so they got even more running in than most.

Solid work on the 7’s at Foxworth. I saw several pax pushing it and I think we finished them in 10 minutes or so. Spackler finished early enough to go water the bushes on one of the corners of Windyrush & Foxworth. Hairball noticed a deadspot in the yard. Maybe that’s Spackler’s favorite spot.

The Pyramid really sucked. I think the worst part was the 70 Hand Release Merkins. Burpees always suck too. Everyone finished the Pyramid within 1-2 minutes of each other.

I’m glad I got to pop my VQ cherry at Hydra. It was my first post back on December 11, 2014. Thanks to Hairball for introducing me to F3. I knew after that first day that I was hooked on F3. It’s definitely improved my fitness, provided extra accountability for workouts that I didn’t have before and made me an all-around better Husband/Father/etc. I also always remember 12/11/2014 and that first Hydra workout because as I walked back into the house that day, my wife was waiting on me to tell me she was pregnant with our second child (who is now 4 months old). So lots of good memories from that first Hydra post.

Thanks to Good Hands and Puddin Pop for letting me lead this group today.

Announcements:

Joe Davis run this Saturday. 5k and 10k options. Not too late to sign up. (https://joedavisrun.racesonline.com/)

For those not participating in the Joe Davis run – Ascent, Day Zero and Meathead are converging at the Rock this Satuday. Normal time. 7 am.

Kevlar re-launch tomorrow.