Feel The Burn

Feel The Burn

8 men gathered at the Pineville Police Station for another episode of THE BIG HOUSE.  The plates had already been placed with care in the parking lot so after my best version of “the disclaimer” off we go.

COP: 20 SSH, 20 IW, 20 mountain climbers, and 10 merkins.  All IC.

Main Event: Get in groups of 4 with one plate per group.  “Cones” are set up to mark the distance – one short, one long.  (Sidenote: instead of actual cones, I used my kids’ toys which were the police dog character from Paw Patrol.  I thought this would make hairburners somehow whimsical and fun.)  Set up for a hairburner relay where PAX take turns pushing the plate.  On the short runs, called exercise was merkins and on the long runs it was flutter (Round 1).  Every PAX goes twice per run, then a recovery lap.  Round 2 – same thing but diamond merkins and LBCs.

At this point, time to regroup.  Circle up and go through some called exercises.  Spice it up as YHC called out PAX for extra hairburners and asked for volunteers for the same.  Guys were stepping up left and right and everyone got in several more runs.  Exercises were: American Hammers x 20, Carolina Dry Docks x 10, Diamond merkins x 10, dollies x 20, plus some others that were called out while YHC was taking turns pushing plates.

6 minute run.  As many laps as you can running from the parking lot over the bridge and back.

Mosey back to the launch with a stop for LBCs on the way.  Time called.

Moleskin: As I noted at the beginning, hairburners are easily my least favorite F3 exercise.  No more sure way to push yourself and get absolutely banged up on a Monday.  Tremendous effort especially by FNG JWOW.

Announcements: Run Ballentyne May 20.