Rain + Monday

Rain + Monday

After a some Q swap negotiations, I stepped up to lead The Matrix. My solo pre-run helped me reorient myself to the AO and set some cones for later in the morning. The weather began humid and ended in rain.

From the schoolyard, we moseyed to the Korean Church parking lot.
COP Warm-Up
Side-straddle hops – 20
Mountain climber – 10
Imperial Walker – 15
Mountain climber, right arm up – 10
‘Mericans – 10
Mountain climber, left arm up – 10

Kick in the Fred Gutt Dr.
Run down Fred Gutt, do one burpee at the first intersection and add one burpee until you reach 11 burpees for a total of 66.

Wall Work
I found this back exercise routine. From the People’s Chair position we did 10 each letter – Y, T, W & L. In between each set we did ascending donkey kicks 7, 14, 21 and 28.

The Beast
Six cones, six exercises at each cone for six rounds
R1  – Carolina Dry Docks
R2 – American Hammer
R3 – Bomb squats
R4 – Diamond ‘Mericans
R5 – Toe tap crunch
R6 – Burpees
Finish with sprints of the parking lot – down and back

‘Merican & LBC ladder
10 ‘Merican & 10 LBC IC
9 wide ‘Merican & 9 LBC IC
8 stagger R ‘Merican & 8 LBC IC
7 stagger L ‘Merican & 7 LBC IC
6 diamond ‘Merican 6 LBC IC

Moleskine
Since I’ve only posted to The Matrix once before, I was worried I would get lost and heckled. Though I had to run the pre-run solo, it gave me time to scope the AO. I’ve learned the best way to reduce the mumblechatter is to start with something difficult. Hence the burpee progression. I always like to do atleast one new thing (atleast for me) and the YTLW back routine blended well with traditon F3 wall work. The Beast is a bit of a staple of mine, but it challenging and keeps everyone together. All in all we got 2+ miles, 100+ burpees and 100+ ‘Mericans. Not too shabby.

Thank you to Poptart for the Q switch. If you haven’t Q’d recently step up. F3 only works when we have a variety  of Qs.

For we brought nothing into the world, and we can take nothing out of it. But if we have food and clothing, we will be content with that. —1 Timothy 6:7-8. Be grateful for all the gift you have.

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