If You Had Run Before the Workout, Miles Wouldn’t be an Issue

If You Had Run Before the Workout, Miles Wouldn’t be an Issue

YHC hadn’t been to a bootcamp in while, so when Prohibition requested a substiQ it was a no brainer decision to use this morning as a return to form.  I still needed to get a run in today, so Hoover and YHC called back to 2018 and double pre-ran the workout, with Benny joining for the second set of 3 miles.  Coming back into the AO YHC found a gathering crowd of PAX and, after a Mermaid appropriate disclaimer, we were off into the misty morning.

THE THANG:

Run through the circle of 3 meatheads, because why not.  Circle up for COP

Imperial Walker X15

1 Burpee OYO

Low Slow Squat X15

2 Burpees OYO

Low Slow Merkin X15

Mosey to the grassy knoll, 3 burpees OYO and then line up abreast across the the bottom of the hill for elevator merkins and forward/backward bearcrawls on the hill.

Grab some wall for peoples chair and cadence count leg lifts

4 Burpees OYO and then back across the hill for more elevators & fore/back

Mosey to rock pile, find a lifting rock then carry it to the front lot

Triple Lindy suicides as follows.  10 Triple Lindys, run to first island for 5 burpees, run back, carry rock to island, 9 triple Lindys.  Repeat for 2 more islands, turn and come back.

Return rock to pile and then mosey to side lot for some forward and reverse lunge walks and then mosey on to the outside of the hotbox.  Got to 5, 6 and 7 Burpees OYO in there somewhere.

Outside the hot box, rotate through 2X of Reverse Wall-Tar-Jai, Forward Wall-Tar-Jai, Peoples Chair w/ arm raises

Inside Hot Box, rotate through 2X of Little-Hazes L & R, Dips and Derkins

8 Burpees OYO

True Indian Run (Slooooooow Mosey and FAST sprints) around to the cars.  9 Burpees OYO

10 minutes of Mary with 10X cadence count Mtn. Climbers in-between sets.

10 Burpees OYO

DONE

Ye Olde Moleskin:

It was a nice change of pace to get out and work hard on the upper body this morning.  Knowing YHC had a half-marathon to run tomorrow, the weinke was over-indexed on upper body.  Have a feeling I may regret that tomorrow.  Proehl and McGee probably won’t feel a thing however, and somehow thats appropriate.

Plenty of mumble chatter this morning, a lot of it centered around throwing a plastic disk around and calling it sport… not sure how thats a workout but McGee seems to love it so T-claps young man.

Mr. Magoo is a beast, on the heels of McGee and Proehl during the Lindy Suicides.  (Kobains for calling the wrong name during Mary at the end… oxygen deprived maybe?  Yeah thats it)

Beaver never ceases to impress, I hope I can perform half as well when I am 57 years young.

Speaking of youth, Proehl got some life lessons from McGee during several segments of the workout, or at least McGee believed he was dropping truth bombs.  YHC hear more than a little echo of Al Bundy in some of the stories however.  What glory days?

Today was a smoker, but all of the PAX stuck gamely to the program, with only a few minor refuseniks during the hour, and nobody skipped the Burpees which was impressive.

YHC had to talk a little smack during the first rotation on the Indian run, effort on the sprints was much improved thereafter… But why does Curd refuse to run single file??? Nonconformist.

Announcements:

-Blood drive:  Sign up else MM will take it from you unwillingly at your house… word to the wise. Details available on Slack

-Makeshift Marathon happening in November, see Run channel on slack for details.  Proceeds will go to a good cause, sign up today!

-A51 Board turnover: Voodoo in the role of Nantan, OrangeWhip is 1st F, Hoover 2nd F, Geraldo 3rd F, CheeseCurd Weasel Shaker, YHC is CSAUP Q, Udder continues his COMZ Q role.  See your boardmembers with ideas for how we continue to make our region great!

A pleasure as always to lead

Flipper out