10 PAX gathered for this weeks installment of Basecamp, no FNGS, they were properly disclaimed and took a complimentary lap around the bus lot before we got started.
COP
We started to head towards the church road when we saw Rhapsody pull in to school parking lot so we pulled up and did a little COP.
- SSH x 20
- Copperhead Squats x 20
- Windmills x 20
- Imperial Walkers x 20
- Merkins x 10
The Gopher
With COP done, we ran down to the track, took a lap and then made our way to the bleachers by the baseball fields. We completed 10 Derkins, 15 Dips, and 20 Step-ups (10 each leg), then jogged over midway between the baseball fields and the track. That was one complete round. The Pax partnered up, size and speed doesn’t matter, Partner 1 runs the lap around the track, while Partner 2 runs to the bleachers for the circuit work. Run back to the middle and do 10 Merkins each, then Flapjack. We completed 3 total rounds, with some Mary in between rounds 2 & 3.
Rock Work
We moved over and grabbed a lifting rock for two rounds of the following:
- Curls x 20
- Overhead Presses x 20
- Tricep Extensions x 20
We returned our rocks and headed back to the parking lot with some time for Mary
Mary
- Flutter kicks x 20
- LBCs x 10
Done
Moleskinny:
- The Gopher is simple and effective. A way to keep the Pax moving and pick up some miles. It was a Death Valley staple and a favorite of Spackles.
- YHC had two plans when I rolled into the parking lot, the Gopher or a trip to Davie park. Hammer helped me with the decision when he said he preferred to be on campus due to the proximity of the Port-a-Johns. Hammer has been posting more frequently coming back from injury, keep it up.
- Strong work by Hopper, he was my partner for the Gopher and he kept pushing it.
- I think Clover appreciated the aptly named Copperhead Squats, but there wasn’t an hissing #Disappointed
- It was a cool, damp 50 something degrees this morning, long sleeves seemed appropriate, and Mr. Magoo sporting the pullover. Not quite pullover weather, but ok.
- Floor Slapper was 4 minutes early, like 05:26 not 05:30. He also said he was recovering from being slow.
- Limey posts like every weekday, he’s #accelerating.
- Good to see Red Baron out there again, he keeps showing up to all of my Qs of late and putting in the work.
- Fault Line’s shoulder acted up with the weather and stayed in the #fartsack this morning.
- Thanks to Mr. Magoo and Thunder Roadh for the opportunity to lead and please sound off with any mumble chatter.
Announcements:
- Makeshift Marathon Saturday 11/14 7 AM, preblast here
- F3 Nation Give to Give Campaign, trying to raise 200K, check out the pre-blast from Voodoo.
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