There is a time for everything under heaven. Turn turn turn. Grave Dancer Q. SYITG
Despite the .gif warning issued last evening, 8 of the finest Pax this side of Fairview joined YHC for the best small batch workout in F3 known as The Valley. YHC was especially impressed that GOP and Tebow posted as it was clear they aware of YHC line of work. #awkward
The clock struck 5:30 and we launched into the gloom with Meru coming in on two wheels to join us for COP.
Mosey toward the half-pipe on Goneaway (afterward YHC was informed this was the namesake for The Valley #appropriate). Partner up. Size, speed, and favorite Rocky movie all matter. Partner 7s alternating at the apex with jump squats and jump lunges (6&1, 5&2, 4&3 you’re done when you flip the order). Every time you meet your partner at the bottom 7 hand slap merkins. The skill displayed in the pipe would have made Tony Hawk blush.
Plank o’rama on the 6.
Mosey out of the pipe with a number of audible groans. Head back to the school to the picnic tables. Alternate Dips x 10 and Jack Palance x 10 L/R (one arm incline merkin) #crowdpleaser
20 step ups on your own.
Mosey to the parking lot where the 4 basketball hoops were begging to be used for suicides. Becky caught a little mumblechatter that the crooked one was not part of the recent school clean up.
Partner 1 does suicides to each of the 4 hoops with 1,2,3 & 4 burpees sequentially. Partner B does LBC, Heels2Heaven, Low slow squat each x 20.
Plank o’rama and elbow plank with a prolonged 10 count to end it by ColdCuts.
YHC was a fairly regular Bastion Pax on a Thursday, and still do from time to time, Happy 5th Anniversary this morning BTW. ColdCuts EH’d me to this great AO and almost instantly YHC was hooked, the Pax are certainly HIMs and the terrain/greenway/school make for a great variety of a workout. Glad to be a part of this group and was very happy to have my site VQ this morning. To me the lesson here is to get out and see a different AO you’ve never been to, there are so many great places and Pax out there you never know what you may find. Just about 3 miles by my Garmin with an attempted focus on total body.
YHC enjoyed introducing the Valley Pax to the Jack Palance which Tango Delta used at a Worm workout YHC posted to in my early days of F3.
GOP with the strong take out and he’s your Q at the Valley next week.
Pax 9 hit the gloom on a balmy May morn. Sun came up early!
20x imperial walkers
Run to the field
10 fence jumps- over and back
Parking lot 4 corners- repeat x3
Corner 1 – 20 burpees
Corner 2 – 20 LBC’s
Corner 3 – 20 rosalitas
Corner 4 – 10 squat straddle jumps
Run the greenway to the tennis courts
Partner up repeat x 3
Raccoon crawl the wall lunges across side one
Raccoon crawl the wall
Karaoke side 2
Partner alternates dips and squats
Announcement- Fortitude serving BBQ Saturday night for men’s shelter off site. Check Twitter for details.
GasX brought us out.
Not only did we mistakenly think that we would have a low mileage day with Meru at the helm, but we never would have expected this!
If was a glorious gloom! With Meru throwing down the mileage mudrun guantlet! Thank you brother! That was fun! And a big thanks to Hermes from @apexcarey for the external audit. It was great entertainment and you got GOP to promise the shovel flag next week! Come back anytime brother!
thanks to Becky for bring us out!
Taco’s last stand was a proper send off to our friend Takahito headed back to Japan. He is a real HIM.
Mosey to the parking lot and partner up
Indian Run back to the flag
Announcements – Workday at Huntingtowne Farms Elementary Saturdayat 9am
Becky brought us out
Pax 12 made it fun this morning! One of the largest organic groups at the Valley. Good stuff guys. Keep it up! This group of HIMs is changing the city. Thanks for the letting me lead you this fine morning.
Tomorrow in the gloom at the Valley. Your bed might be soft and warm but so is a big pile of horse sh#$! Get out of the fart sack manana and give Taco a proper send off.
Mosey to end/bottom of Huntingtowne Farms Lane
SSH x 30
Merkins x 20
Mountain climbers x 10
Imperial walkers x 15
Copperhead squats x 20
Windmill x 20
Run to basketball court
Basketball court routine: (entire routine performed twice):
Burpees x 10
Sprint across court
Banana crunches x 20
Sprint across court
Merkins x 10
Sprint across court
WW II sit-ups x 20
Lunge around perimeter of court back to starting point
Plank at starting point (regular, elbows, right arm up, right leg up, regular, left arm up, left leg up, regular)
Mosey across bridge
Modified Jacob’s ladder:
Burpee x 1 at top of hill, then burpees x 2 at bottom, repeat until burpees x 10 at bottom (up and down hill 5 times)
Rosalitas x 10
LBCs x 20
Bear crawl back across bridge
Mosey to playground
Incline merkins x 10
Decline merkins x 10
Indian run back to parking lot
Mosey to the track – Warm up
10x Squat Staddle Hops
20x imperial walkers
Mosey to the clock
Partner Clock lunges- x 2
Lunge opposite directions when you meet, 10 partner hand clap merkins
Run the valley-x2
50% to the bottom of the valley
100% to the top of the other side
20 WW2 sit ups
Same thing back the other direction.
Mosey to the Flag for some Mary
Announcements: Camping trip with Becky’s Church coming up; Charlotte Half/full Marathon coming up; Huntingtowne Farms school workday coming up in early November
Funny Farm brought us out. Amen.
SSH X 30 IC
Squats X 20 IC
Squat straddle Hops X 20 IC
Sun salutations X 2
Mosey Down Burnt Mill (1.1 mile)
Mosey through woods to new greenway bridge
Mosey Down the dark dirt ankle breaker path to the other bridge (1.4)
Mosey through park
LBC X 20 IC
Welcome FNG “Winer” – “Winer DineHer 69Her” glad you made it out! See you next week! Good work fellas.
Mosey to the track
30 X SSH
30 X imperial walkers
15 X Squats
3 track sprints
50 lbc’s between each lap
Straddle the ramp then lunges across the platforms
Mosey to the clock 5 merkins every qtr hr
Mosey down the hill
Mosey the greenway
Rosalita’s 30 count
Flutter 20 count
Mosey back to the flag
Perfect weather for a workout. We made it back to the flag ahead of time. Thx for the reminder Becky. Dogged a few charter buses along the way! Until next time.