Despite pleas from Spackler to call it off and with the temperature just above forty and wind whipping around five brave souls ignored the fartsack to witness Teddy’s VQ. No need for the disclaimer. Nothing but hard grizzled veterans at #dayzero this morning.
Warm up: Teddy took the first half.
Jog around the track to the basketball court.
SSH x 25
IW x 25
Merkins x 25 (Strong)
Hold plank for Mountain Climber x 25
Mosey to the rock pile for a man size rock. Mosey to the front of the school parking lot.
Instructions were given. 5 burpees; bear crawl three crawls and do a merkin after each crawl to the first light post; lunge walk to the next lamp post where you pick up your rock and clean and lift with your rock x 10; all you got to the end of the parking lot for 15 LBCs; back to the rock for 15 curls; run back to the start.
Rinse and repeat with variations. 10 burpees; bear crawl with merkins; crab walk to the next lamp post; clean and lift x 15; all you got to the end 20 LBCs; run back to the rock for 20 curls; run back to the start.
15 burpees; bear crawl with merkins; squat walk; 20 clean and lifts; 25 LBCs; 25 curls; run back to the start.
Last set. 5 burpees called as fast as you can (as if before we were not going fast), bear crawl with merkins in between; frog jumps to the next lamp post; not sure how many clean and lifts we did here; all you got to 30 LBCs; run back to your rock for curls.
Mosey over to bus lot to get out of the wind and some rain. Spackler found a hole while of the rest sucked it up in the elements.
10 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 15.
15 donkey kicks hold the last kick on the wall. Balls to the wall for two ten counts.
People’s chair with rock arm presses x 20.
Time for a little mary.
Russian twist x 20
Dolly/flutter combo. Dolly for two count followed by flutter for two count. Slow cadence. This takes coordination and lets just say not everyone has it.
Mosey down to the rock pile to drop off your man size rock. Let me point out that Teddy was such a rock star today and pumped up for his first Q that he broke his man sized rock in half.
Pair up and pick up the largest rock you can find for a game of tag. Partner one walks/runs with his rock while partner two does merkins x 10. Once partner two is done run up and tag their partner so they can flip flop. Run on the track as a team until you reach the retaining wall.
Find the biggest part of the retaining wall and climb to the top x 10. Resume the tag game till you reach the rock pile again.
This time flap jack rocks with the other team and do Carolina dry docks x 10 until you reach the retaining wall.
Find a small part of the wall and do ten jump ups or hop ups. Resume the tag game till you reach the rock pile.
Find a five pound rock and head over to the monkey bars for pull ups with the rock between your feet x 10. Plank when you are done. Right leg high to six inches for ten count.
Round two repeat pull up with rock. Plank to six inches with left leg high for ten count.
Round three pull up with rock x 10. Plank to Christian Laettner with Peter Parker x 10
Round four pull up with rock x 10. Plank to Bobby Hurley (Haze named this one) with Parker Peter x 10.
Mosey to the parking lot for 10 OYO burpees.
Great debut by Teddy for his VQ. He brought it hard out of the gate. He was certainly leading from ahead. From talking to him there is plenty more exercises he has in the bank. Get him signed up again soon to lead.
Highlight was hearing that famous sound of someone about to spill their merlot. I will not say names but it was close a couple of times.
Ironhorse continues to show that age is only a number by leading the pax several times during the workout. Haze pushed through some injuries and continued to work hard. Spackler showed and was as entertaining as usual. Make sure you follow his trucks twitter feed @F3BigBlack for anything that is not important.
Sign up for Joe Davis memorial at https://joedavisrun.racesonline.com/
Spring mud run teams are forming fast. It seems the competition will be even stronger than this fall and everyone is getting excited.
Thanks to Ironhorse for taking us out and reminding us to appreciate the rain and each other.