Shoulder and Chest Day

Shoulder and Chest Day

It has been a while since I Qed a workout.  Just been running like most of us.

A proper disclaimer was given and we took off with nine guys in all.  Everyone minus Squid and Mario are still recovering from BRR so we did some warm ups first.  We did IW x 10, Merkins x 10 and Slow Squats x 10.  We ran down to the bottom of Nevis and saw a figure we have not seen at the Brave in some time running towards us.  Brat decided to join us just a few minutes late.  We held plank and the instructions were given to run to the top of Nevis stopping at the daycare.

Quick plank in the ant hills.  Luckily no one is allergic.  We headed into the neighborhood stopping at all of the speed bumps on the way doing diamond merkins x 5.  We stopped at the top of the hill in the neighborhood for instructions.  We were doing a suicide sequence with five stops.  We stopped at each one so the pax would know where to go working our way down to the pull ups bars in the neighborhood park.  At each stop you did ten merkins.  At the bottom of the sequence you did ten pull ups.  This took a minute.  Mario was eager and ran out of the gate quickly.  The more savvy veterans let the adrenaline fade and shortly after the second loop Thin Mint caught him.  Thin Mint pulled away after this and was never caught.  Everyone else mumbled “good job” as they passed one another.  Most dealing with the scares of running mountains a week ago and just being oxygen deprived.

We did some mary at two spots while the six and Soft Pretzel came in.  Evidently Pretzel pulled a Wild Turkey and got lost on one of the loops.  Luckily it was a cul de sac and he figured out his error minus a little extra running.  From the bottom of the hill by the park we planked with instructions to run to the top of the hill but stop at every street light or house that had a light on outside.  We did five diamond merkins at each light.  Not sure how many we got in but a bunch.  Wait on the six with some mary and then proceed back to the AO via down Ben Nevis.  We did ten wide arm merkins at each speed bump.  Stopping along the way for plank while the chit chatters caught up.

In exactly at 6:15.  Everyone got over 5 miles with some managing a little more.

Moleskin: I know my hamstring and calf are still tight so it was good to warm up and stretch it out.  I feel we are getting beach body ready in September with all of the upper body stuff.  Good to get that in because I know I have neglected that of late.  I am always really sore the next day when we do this stuff.  Thin Mint and Mario were always pushing and Haggis never really lets you get that far ahead.  Everyone else filled in the gaps.  Great work and no complaints when some thought I really meant wheelbarrow down Ben Nevis.  Just testing your commitment and judgment.  You all passed sort of.

Announcements: F3 Golf, Isabella Santos Race, Several relay teams coming together for the Palmetto 200.

Enjoy your day!