12 for 13’s

12 for 13’s

Rolled into the DMZ launch lot to be welcomed by site Q One Eye who looked to have just done a pre-run…which he had as did Gangsta Mouse, Rock, and Pothole…I think?  May have been others?

No SF.  Pretty sure Bushwood lost it.  Nevertheless, the 12 pax mustered, were quickly disclaimed (first disclaimer several had ever heard methinks); and we launched into the gloom for another Monday morning assault on the DMZ.

The Thang & Ye Olde Moleskine:

Jog over to CAC parking lot/campus where we would spend all of our time.  The pax jogged by 2 of Charlotte’s finest, but must have chased them off as they were gone by the time we circled around the church.

COP:

Slow squat x 20 IC

H-R Merkin x 20 IC

High Slow Flutter x 20 IC

Shoulder Tapper x 20 IC

Mosey to parking lot & partner up.

13 handslap merkins. Run around church in opposite directions.

13 derkins w/legs on partner’s back. Flapjack.  Repeato.

It started raining pretty heavily at this point, but the pax pressed on with no complaints.

Return to the courtyard for the following:

People’s Chair – Overhead press x 25 IC

13 Jump Ups or Step Ups, 13 burpees. 3 cycles of this.  YHC was the last to finish…and was hurting.  #qcouldbarelydoit

Called for a 10 count at this point from Pele.  Called for another one later from Rock, and that was clearly a mistake. #slowfractionalcounter

At this point, we did some Mary & core work in the courtyard.  Can’t recall exactly what we did, but everything was a 13 Count:

Wallthar N’Djayes x 13 IC

Farrokh Mercury x 13 IC

Flutter x 13 IC

LBC x 13 IC

Dolly x 13 IC

Mosey back to the parking lot.  Partner up again.

13 Jump Squats.  Run around church in opposite directions.

13 H-R Merkins. Run around church in opposite directions.

Repeat.

We did some more Wallthar N’Djaiyes IC at this point I think – 13 of them.

Some more People’s Chair as well with 25 more overhead press IC.

Run back to launch lot.

Still a couple minutes left.

We did some Knee Up’s, but only 10 of them IC.  YHC was really hurting at this point.  Called one other exercise IC but can’t remember what.

Done.

COT – fairly quick with the rain coming down.  Bout Time took us out.

Great to see some guys I hadn’t seen in a long time….of course, I hadn’t been to DMZ in several months.

Bout Time was flying around the parking lot, not surprisingly.  That parking lot is sneaky uphill if heading south, northbound is all downhill.

Cobains for form-policing a bit.  Good form works.  Bad form injures.  No idea how far we ran; my apologies if it was over 1.5 miles….that would have been false advertising on my part.

Announcements:

Still slots for Ragnar Relay on Oct. 6/7 if pax want to sign up.  Check with Wild Turkey or Kid Rock.

First SFN race in South Charlotte is the Isabella Santos 5K/10K on September 30.  Sign up!  Really cool to be a part of something like this fellas: https://f3southcharlotte.com/2017/07/21/preblast-south-charlotte-speedforneed-isabella-santos-5k10k/