Not Much Running

Not Much Running

I was called in from the bullpen yesterday afternoon due to a Zinfandel Gold Cup outing impacted his ability to effectively take the reins. Not wanting to dust off an old Q (not that I can effectively remember them anyway), I set up to have a lower mileage, but still difficult Q, incorporating some gear to make Transporter happy.

The Warmup

• DiCCS given
• Quick Mosey around the parking lot and circle up in front of Target
• SSH IC X 20
• Merkins IC X 10
• Calf Stretching
• An early attempt to undermine the Q already by Ice 9
• And we’re off….

The Thang:

• Serpentine – 6 lengths in the Target parking lot w/ exercises at each island (3 per length)
  • Eastbound = 10 merkins at each island
  • Westbound = 5 burpees at each island
• Mosey to my truck to pick up 2 20lb slam balls – Here I attempted to instruct the PAX for a simple Indian Run where the person in front drops the ball / the person in the back picks it up, sprints to the font, drops it, and repeat… While this seemed simple enough, Ice 9 again attempted his sabotage and confused the PAX, almost derailing the whole morning. Luckily, this was a short run to the back of Target, so his damage was limited…
• At the wall, a quick game of Don’t Let it Drop (2 rounds)
  • 2 teams, each in a single file line facing the wall
  • 1 PAX tosses the ball above a designated line on the wall and peels to the back where he performs 1 burpee and returns to the line
  • The next PAX must catch the ball on its decent, toss it above the line, peel off, 1 burpee, and return to the line
  • Each PAX much complete 3 rotations – Every time the ball does not make it above the line = 5 burpee penalty of the team / Every time the ball touches the ground = 5 burpee penalty
  • Losing team = 5 burpee penalty
• Mosey back to my truck to deposit the slam balls, partner up (1 Gazelle + 1 Clydesdale per team), and pick up some sand bags (50 or 60 lbs, depending on your bag) – or in Kirby’s case, my bag of Deer Corn…
  • P 1 does an AMRAP of varying exercises w/ the sandbag – Rows, Curls, Shoulder Presses
  • P2 Runs a hot lap around the Target traffic circle
  • 3 rounds total
• Circle up for some Captain Therkins – 1 big boy sit up + 4 American hammers + 2 merkins / 2 big boy sit ups + 8 American hammers + 2 merkins…. We made it to 9/36 before time overtook us…

Announcements

• Prostate awareness run – Sept 14 – See Swimmers for details
• Sanctuary – 7:30pm Monday @ Brooklyn Pizza

Moleskin

• Welcome to our new FNG – Green Hornet – named because he looks like Seth Rogan… He killed it today for his 1st workout and even joined us for Q Source afterwards!
• Welcome back to McFly who has been battling injury and health issues. I hope today was the 1st of many days we’ll see you back out there brother!
• Ice 9 – I still love you brother, despite your attempts to throw me off my game today
• Everyone pushed hard today. We mixed it up with some tough exercises, but you all crushed it! Thank you for pushing hard and continuing to inspire me to push as hard as I can.
• Thank you for Zinfandel for putting his entertainment above the Q and pulling me off the bench – You know I love it and always have your back brother!