Bagpipe gave me the keys

Bagpipe gave me the keys

Bucky checked in with YHC last week to make sure I was still good for the Q. Thanks for the reminder. Knew it was soon.
Pulled into the lot this morning thought I missed the workout. Swift out in force showing support for speedforneed.

Disclaimer Given and we were off. 530a

Short Mosey toward Brixham Food Truck Square

20 Imperial Walker IC
20 Front Lunge IC
10 Merkins

Find Some Wall At the Loading Docks

1 Min People’s Chair (40 air press)
20 Donkey Kicks
20 Quarter-burpees
10 Burpees
Repeat x 2

Mosey to Costigan Park

Lunge Walk along the way to let the six catch up.
Arriving at the park Various Plank:
LAH, LLH, Regular, RAH, RRH, Regular
Six inches (one niner 2 sec count, market timer 10 sec count)

20 Step-ups (10 each leg) or 20 Jump-Ups
20 Dips
10 Derkins
Repeat x 2

Deck

10 Merkins at each ramp on the way up (~60)
Down the stairs
Up the stairs
Mary with Soft Pretzel #lineleader
10 Jump Squats at each ramp on the way down (~60)

Plank with slow Mountain Climbers

Mosey to Launch for Mary

Starting position is six-inches
25 LBC IC
20 Dolly IC
20 Heals to Heaven IC
Finish 3 sec early. Your welcome.

MoleSkine

Great group out there today. Thanks for the opportunity to lead.
Loading dock was one block further down the road than YHC had planned. All worked out. Rounds of 2 instead of 3.
Frehleys Comet protested at the 20 burpees. He was right for once. Audible called to 10.
He also Audibled at the fountains. Formations where changed. Quickly.

Bucky asked if I had a weinke. YHC always takes the time to write one up.

Plan ahead, plan more than you need, look at google maps, create route on mapmyrun.
Leave weinke at home.
Had Mountain Climbers written down instead of those burpees!

JRR Tolkein –  Thanks for spreading the word on f3speedforneed and for all that you do for others.
Vuvuzela – Thanks for visiting and sharing your experience. Great to hear stories like this.

Announcements

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You can’t make it? Good thing there is a Phantom Runner Option. Click the link

Day of Race
First: 0600 – Post to Stonehenge
Second: 0700 – Grab bagel and some coffee, walk over.
Third: 0800 – Race