I Hope We Don’t Run…

I Hope We Don’t Run…

That was a common theme among the early arrivals this morning at RebelYell. So either they forgot to check the Q schedule or ask Argonaut, but this guy doesn’t plan for much running. (Remember the Brave?) We managed about 2.5 which seemed fine to most. I’ve Q’d about 8 times now in 5 different AO’s…still wrote out the weinke. RebelYell usually draws a solid, hardworking crowd and I “planned” to not disappoint. I also draw from a few Q’s from my early days of F3 and borrowed a couple of items I’ve seen over the last several months.

– Brief but important Disclaimer

That Thang We Did:

Mosey to Jersey Mike’s

• 15 Side Straddle hops – cadence
• 15 Low Slow Squats – cadence
• 15 Imperial Walkers – cadence
• 15 Mountain Climbers – cadence

Mosey behind Jersey Mike’s to 1^st speed bump

• At 1^st speed bump x3 merkins
• Increase x3 merkins at each speed bump
• X6 bumps

Plank wait for 6 end of building

Mosey out of Stonecrest to Ballantyne Commons

Mosey across to 1^st entrance on left

• Grab a lifting rock, bigger please (I got complaints from MorningAfter, I took two rocks and ended up with a terribly small rock) No time…
• 10 Triceps curls / 10 Bicep curls
• Mosey to boulder park
• 5 derkins
• Cross parking lot for bear crawl / merkin challenge
• Bear crawl to next line / 1 merkin
• Repeat x3 – crowd pleaser and shoulder crusher

Mary, wait for 6 (Thanks Rachel)

Mosey to parking deck

• 7’s starting at lower level wall
• X1 Donkey kick
• Climb stairs to top level far wall
• X6 burpees
• Down the ramp
• Repeat

Mosey to start – couple minutes remain. Lunges from stop sign to stop sign…well almost – somewhere between 50 – 70 lunges – Time

Moleskin:

Damn does Rachel get after it…I saw Goodfellow hanging with him, but the rest of us were just watching from behind. I heard a comment early “look at those guys trying to stay with Rachel”. Funny. Great group this morning. Lot’s of guys back from BRR; Goonie, Commish, Teddy…others as well. Good to get the guys back after focusing on the Swift like workouts for a few weeks. I managed to incorporate the parking deck – tough to do in Stonecrest. Had to cut out the planned triple nickle on the hill so we could get there and back though. Appreciate the efforts and push from the group. Honor (and a lot of fun) to lead. Thanks Heartbreaker for adding me to the schedule back in June.

Goodfellow – thanks for the takeout

Announcements:

Isabella Santos 5K – Register.  Participate.

daVinci to converge w/ Blackhawk and Stonehenge @ Stonehenge on 9/30 immediately before the Isabella Santos 5k / 10k

Susan G. Komen and Speed for Need – Register.  Participate.

Dromedary – (Wednesday’s) Great AO, looking for Q’s to sign up

daVinci – (Saturday) Great AO, looking for Q’s to sign up