Tomorrow, and SG’s missed opportunity

Tomorrow, and SG’s missed opportunity

Left the house with some light rain falling.  Nothing major, but thought it might cool down a fairly muggy morning (thanks humidity).  Decent crowd in the lot at 0527 with no FNGs.  Orlando timed his run in to perfection, arriving with 4 seconds to spare.  For the 16 of us, it was go time…

Thang

Warm up COP – SSH and Mtn Climbers

Mosey across to Camilla, where everyone knows there are 9 driveways on the right.  5 burpees at each on the way to Carmel Middle.

Mary in the driveway – Russian Twist x 20, LBCs x 51.

Mosey to the rock pile behind the bus lot.  Choose an appropriately sized lifting rock.  Line up abreast the bus parking lot for stacks (all IC).

10 squats – sprint to end and back
10 squats, 10 curls – sprint to end and back
10 squats, 10 curls, 10 overhead press – run a lap around the school

Repeat, but add in stops at the benches for dips x15 and a 2-minute wall sit / peoples chair.

Lunge walk to parking space 4 and gently return rocks.  Mosey back to school entrance for LBCs x50.

Run back to launch lot, taking care not to get killed by cars (rule #1 – don’t die).  Finish with approximately 6 MoM – Freddy Mercury x35, Flutters x20, Boone LBCs x10 each side, Heels to Heaven x10.  COT.

Announcements

Ragnar – few teams still looking to fill a spot, and honestly, you should probably put it on your social calendar even if you are not running.  Big camp out, smores, adult beverages discouraged but not prohibited….and it’s less than 30 minutes away (Anne Springs Greenway in Fort Mill).  Sounds like great 2nd F to me.

Southern Discomfort 10/22 – Check the website.

Swiper continues his shameless promotion of SOFA WIB, tomorrow at Olde Providence.

Monday morning musings

Despite the previous announcement, the title of this workout is really aimed at the cumulative effect of all those rock squats and core work – going to feel that tomorrow.  The other half of that title has to deal with fartsacking old Semi Gloss, who has been dealing with back and knee troubles for some time.  Yesterday, he suggested he would post to DMZ if the mileage was kept down, and YHC offered to let him name the mileage and would figure the plan from that.  An apparent alarm clock issue was his undoing #SeparateKnob.

YHC’s last Q at DMZ with rocks involved running about 2 miles with them, so thought we would use them for lifting today.  Lots of discussion on rock size early on, which depending on the individual was either quelled or exacerbated with the calls to shift left.  That turned into a lot of squats, which should feel really good about 4:59 tomorrow morning #routine.  Curls = squirrels #mushmouth #tired. Somehow, in a colossal oversight, there were no merkins today.  There’s always tomorrow.

Bout Time, Swiper, and One Eye stayed near the front.  Hamlet surprised himself by hanging out up front for awhile.  Bugeater working back to top form, pushed to the front on one of the sprints and appeared to feel the effects on the mosey to the benches. Good stuff today, gents!

Bushwood was DR.  Safe travels.  Thanks for the tap / opportunity.

• Kirk