Never try to look at another man’s weinke

Never try to look at another man’s weinke

17 strong pax met up at Calvary Church Saturday morning for YHC’s oft-rescheduled RockZero VQ. YHC was pleased with the turn out considering I was up against the Palmetto 200, 2 VQs (Escobar at DV and Moon River at Ascent), Madame Tussaud’s Adventure Race at Stonehenge, and Floor Slapper was bringing the heat at Area 51. After a quick disclaimer that covered most of the high points, we were off.

Warm up jog to the giant lot across from the launch point.

Circle up for COP:

• SSH x 15 IC
• Low slow squat x 15 IC
• Low slow merkin x 10 IC
• Peter Parker x 15 IC
• IW x 15 IC

Run to base of North Face and partner up

• P1 – bear crawl up NF and run back down (after first round, audible to running around and coming down the usual hill)
• P2 – Jump squats

Flapjack

Repeato with Makhtar N’djiaye, plank, something else

Mosey over to the avenue of trees near the playground and pavilion:

5 pain stations each lap:

• Merkin x 10
• Squat x 10
• LBC x 10
• Jumping lunges x 10 total
• Burpees x 5
• Return to start and plank for stragglers (the Q)

Repeato for 3 total laps. Pax-led Mary, merkins, planks between rounds.

Head over to the Pavilion:

• 20 dips
• 20 bench squats
• 20 derkins
• Run to 1^st trash can

Repeato with 10 reps of each exercise until you’ve circled all trash cans (about 7)

Head to the other side of the pavilion for Peoples’ Chair. Find your partner from North Face:

• P1 – Peoples’ Chair with air presses
• P2 – run to the lightpost and back

Flapjack, then repeato with balls to the wall

Mosey to the rock pile by the baseball field, pax were instructed to find a LIFTING rock

Each exercise done for 10 reps – Q calls up or down, Pax counts:

Curls/Tri extensions/Overhead press/Squat. 4 rounds (plus one extra of curls). Pax rotate one position to the left each round

Head back to the COP lot for Mary:

• Left side pistol crunch x 15 IC
• Right side pistol crunch x 15 IC
• Heels to Heaven x 15 IC
• 6″ plank until time

COT – Thanks for the take out McGee

Announcements:

1. Savage Race 5/13 – the latest discount has expired, but there will probably be another one. Get signed up!
2. Smoky Mountain Relay – Team Up N Over is looking for a 9th. See Cheese Curd, Sundancer, etc. if you’re looking for another masochist running event this April.

Moleskine:

• A lively group this morning meant a lot of the 1st and 2nd Fs. The mumblechatter started almost immediately during the warm up with Gummy doing only the top half of the SSHs. It continued throughout the workout at North Face, during the runs through the trees, etc. Some of the pax were impressed with YHC’s weinke, which was typed. I’m not sure what most people do at the office on a Friday afternoon, but that’s a good time to put your thoughts down on paper. Since I’m usually pretty smoked during a workout, I like to have the weinke for reference during brief interludes. McGee was determined to sneak a peek, but YHC politely declined. I didn’t want him stealing any of my material during his Q the next week.
• Thanks to Flipper for having me out. I’ve been slacking on Saturdays, so it was good to have the push to get out there. I also appreciate his flexibility in dealing with my multiple deferrals.
• And thanks to the pax for following me around this morning. I hope everyone was as sore on Sunday as I was. These hour long workouts are long!
• YHC pulled into the lot to find Flipper sitting in his car. This was interesting because he had tweeted out a pre-run the night before. When we got out, he mentioned that he had an alarm clock fail and didn’t get up until 6:20. We’ve all been there. Prohibition rolled in solo a little while later and proceeded to crush the workout as if he were fresh.
• A lot of Larry Birds out there today, although that’s not surprising considering the crew. There were some new faces (at least new to me) and some Metro visitors – it’s always great to see RIBEYE.
• I forgot one name – please sound off in the comments and I’ll update the PAX list.