Sumo Donuts



Sumo Donuts

YHC got to the AO in time to see the four die-hard runners set off for #F3Sparta.  Guessing Madison was the Q, since he was lit up like a Christmas tree.  Maybe that was his way of dealing with the fact that it’s just as hot at the end of September as it was in late July.  Where is that ******* cooler weather, anyway?
Rant over.
By the time I got back from a quick AO check, the gang was all in and ready to go.  Oh, wait, not quite.  Seems like Slim Fast forgot to bring his dry shirt, so after tossing the soaked pre-run shirt aside, he boldly stepped forward as the sole player on the “skins” team.
Disclaimer given, we got going.  Here’s the play-by-play for those keeping score at home:

Mosey around front of church to back of track for COP

COP:
SSH-15
IW-15
Merkins-15
LSS-15 (low slow squat)

Time for the Main Thang:
Find a pull-up or supine pull-up bar to call your own.
Up & hold 5 count then 5-count descent, YHC bellowing the count.
10 recovery Merkins OYO
REPEATO minus 1 Merkin each round.

Mosey to parking lot and partner up.
Partner 1: SSH while P2 lunge walk to opposite side, mosey back.  Flapjack
P1: SSH while P2 bear crawls across, mosey back.  Flapjack
P1: Sumo Jack while P2 bunny hop across, mosey back.  Flapjack
P1: Sumo Jack while P2 “speed skates” across, mosey back.  Flap jack
P1: Sumo Jack while P2 sprints across, mosey back.  Flapjack

Mosey to benches:
15 dips, 15 decline Merkins, 15 step-ups OYO;
Repeato 2 X

Mosey to wall for people’s chair and air presses – 20IC
Repeato

Mosey to center of basketball court and circle up for ring-around-the-Mary.
Pax #1 calls ab exercise and lunge walks around ring.  Remaining Pax perform called exercise IC until runner returns.
Repeato until time runs out.

Mosey through school to parking lot for COT.

Announcements
Isabella Santos Run, 9/29/18: https://isabellasantosfoundation.org/annual-5k-for-kids-cancer/
F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
Crane Relay, 10/26
Let Them Soar, 5K 11/10/18:  https://letthemsoar5k.racesonline.com/

Moleskin
Welcome to FNG Cruller.  He came with Bernanke and survived not only the workout but also the naming process.  I’m not sure which was worse.  Actually, the naming could have gone FAR worse, but we cut Horse Head off before he could reach the bottom of the barrel.   Here’s what we avoided:
https://www.youtube.com/watch?v=FSvNhxKJJyU

Thanks for trying the Sumo Squat – Japanese style.  I couldn’t find a nice short clip on YouTube, but if you’ve got one, drop it in the comments.  Like I said, I was trying to describe what I remembered from an old James Bond movie.  At least it was better than those Side Straddle Hops.  Maybe before I Q next time, I’ll find the clip and get the movements right.  #notaprofessional

Thanks for the chance to lead.

Remember, be the light and the salt, gentlemen.

Swiss Miss

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