Misty 400®

Misty 400®

An even dozen on a chilly, but not cold, misty rain morning at the Matrix.
2nd visit to the site, so kept everything close to the street lights, since YHC
has no idea where to go (universally)

The Thing

• Mosey over, down the sidewalk, to the bus entrance, make a right
• Circle back around towards the front entrance of the school.
• 30 SSH
• 10 Windmills (slow)
• 10 Push-ups (low and slow)
• 20 Mountain Climbers
• Run 400 meters (out the main entrance, down sidewalk, into bus exit and back to start)

Rd.1

• Squat holds with Jumps (Civilian Count 10 x with ~ 3-6 second holds between)
• Curb Merkins (R) 10 in slow civilian count.
• Curb Merkins (L) 10 in slow civilian count.
• 15 Merkins OYO
• 400 meter Fast Run
• Plank
• 25 Flutter Kicks

Rd.2

• Lunge holds with Jumps (Civilian Count 10 x with ~ 3-6 second holds between)
• Partner Resistance Merkins (15 for each partner, sets of 5)
• 10 merkins OYO
• 400 meter Fast run
• Plank
• 25 Dolly

Rd.3

• Squat Holds with Kick Outs (Civilian Count 5 x with ~ 3-6 second holds between)
• 5 Low slow squat in cadence
• Squat Holds with Kick Outs (Civilian Count 10 x with ~ 3-6 second holds between)
• 5 Low slow squat in cadence
• Diamond Merkins (low and slow)
• 10 Diamond Merkins OYO
• 800 meter Fast run
• Plank
• 50 LBCs

Rd.4

• Lunge Walk with pauses at the bottom. (Civilian Count 10 x at ~ 3-6 seconds)
• 20 yard lunge walk OYO.
• Phelps Merkins – 20 in cadence.
• 400 meter Fast run
• Plank
• 25 Chippy Cross

7.5 MOM

• lay on your back, head facing the school wall, with hands and fingers under the concrete rivets.
• On Q call, lift legs, and body up, move up, down, right, left etc.
• ~ 30-40 slow reps.

• mosey back to launch. Done.

Notes

It’s always a bit odd Qing outside of one’s normal region; odd in a good way.
There’s this odd sense of mystery when one leads a group of men he’s never met.
When one Q’s on home turf, it is natural to want to mold the plan
around the PAX that are present: are there fast guys, strong guys, new guys,
old guys, regular guys ? One could suppose that a similar sense of mystique
presents itself to the PAX. “Who is this guy Qing today?” “Is he a runner ?”
” A lifter ?” ” Has he even Q’d a workout before ?”. It seems that some of those
thoughts play a role in driving us to want to perform well: The Q to honor the PAX
by giving them clear direction to follow, the PAX to honor the Q by following
and giving their all. The guys at Matrix certainly held up their end of that
grand bargain between Q and PAX. Hopefully, YHC provided enough direction and
energy to keep up the Q’s side of the deal and get a decent workout in and keep us warm.

Other Thoughts

• Speaking of mystery, OT (a work colleague of YHC) was sort of creepy just appearing like that from the mist at around 6:25
• There is some definite speed at the 400m distance at Matrix. (ahem, LobsterRoll, Turkey Leg, etc.)
• Some of you dudes need to work on that squat form; make sure you break the horizontal plane (not just barely break the vertical one)
• During the last 400m, YHC was in danger of being the 6 after all that breathy cadence calling.

An honor to lead you guys this morning. If it wasn’t for Site Q duties at another
awesome Monday site (The Foxhole, 5:30a Running/Instruction/Kettlebells #shamelessplug),
you’d certainly see YHC post at Matrix more often.

Announcements

• Matrix Converges with DMZ on 26th, 7am
• DMZ converges with Matrix on 2nd, 7am
• Joe Davis Run for Recovery (Google it and sign up)