Record Low mileage

Record Low mileage

Recently I pulled my calf muscle and was a little skeptical of my upcoming Q. What would I do to prevent myself from further injury? Could I still provide the Pax with a solid Q? Would Pax think it was a trick and not show up? Well, I think it was a success! I didn’t injure myself, the Pax got smoked and today’s mileage was a record low for all of my 39 Q’s.. 1.06. Mission accomplished!! Heres how it went down.

Warmup

Mosey to the bus parking lot – Circle up!

• 20 LSS – IC

• 5 Merkin – IC

• 6” Hold

• Calf Stretch

• 11 IW – I forgot to stop at ten

MOSEY TO BB COURT – Like 100′

The Thang:

• Captain Therkin to 10/40
  • 1 SU/4 American Hammers/4 Merkins
• MT’s/Squats Web to 10/40
  • 1 MT/4 Squats
  • MOSEY TO FRONT OF SCHOOL
• Donkey Kick Offs/Squats
  • 10 Kicks/10 sec/ 10squts – 9/9/9
  • MOSEY BACK TO BB COURT
• Partner up – Ladder – Knee Ups/Squats
  • 25 Kneeups/25 Squats – Switch
  • 4 Rounds
• Partner Up –11’s Merkin/Pullup Ladder
  • 10 Pullups/1 Merkin
  • MOSEY BACK TO COT
• Wave of Merkins
  • 10ish rounds
  • 3-4 rounds 6”
  • 2 Burpees OYO

Coming into this I knew it would be a smoker but man… I’m spent! I would love to call out Pax individually and congratulate but there was zero mumble chatter except for Zinfandel when I called out squats again! You’re welcome. All pax were pushed to their limits today and did very well. Dough Boy did give his 2.0 a hard time during the pull-ups. “Come on Bread Bowl, don’t just stand there, DO SOMETHING!!” Rudy didn’t have to do any paperwork and made it through the entire workout. Bread Bowl, however… As we were running back to COT, we see him standing in the middle of the road with napkins all around him on the ground…its still a mystery as to what went down.

Rough numbers: 87 Merkins, 55 Mike Tysons, 100 Kneeups, 375 squats, and should have been 55 pullups but somehow we started dropping by 2 but time was short and we were spent so I’m good with that. One audible called during the knee-ups I changed from squats to speed skaters. Again, nice job guys way to push!! I’ll see you on Saturday at Commitment!!

Announcements:

F3 Dads Saturday at Dogwood Park – 9:00 am

September 14 prostate run with Need for Speed

Brutus on for VQ tomorrow at Chiseled