Look At That Sky

  • When:11/05/2014
  • QIC: Mermaid
  • The PAX: Udder, Jamboree (PR/KB), Lobster Roll, Runstopper, Zuckerberg, Boutique, Rehab, Red Rocks, Soul Glow, Spandex, Icky Shuffle, Gomez, Blades of Glory (WD), Champagne (KB), Mermaid (KB)


Look At That Sky

sunrise15 PAX posted at this awesome AO for F3 Anvil.  YHC and Champagne were joined by Jamboree for pre-KB after he completed a 4-mile pre-run.  Off we went into the gloom.

Thang

Mosey around some lots toward the break in the trees known to YHC as the gate to North Face.  Stop at closest lot.

COP

SSH x 20 IC

Merkin x 20 IC

Burpees x 10 OYO

Mosey through the gate to North Face to the base of this hill.  Plank to wait for six.

3 Trip Set

Start in plank position.  Q says go:

10 merkins/Sprint up NF/10 merkins/mosey to bottom/SSH IC to wait for six

Repeat x 2.  Early finishers rewarded with burpees for round 2 and jump squats for round 3.

Bear crawl to top of NF

Mary 

Flutter x 25 IC/Heels to Heaven x 20 IC/Dolly x 20 IC

Mosey to the top of Entrance 4.  Plank-o-rama.  Mosey to the bottom of Entrance 4.

Jump Squat x 20 IC.  AYG up Entrance 4 Hill to rock pile.

Rock Set

Sets of 20 in civilian cadence: bicep curl/tri extension/overhead press

Mosey to bottom of Entrance 4.  20 Jump Squat OYO.

AYG back to your rock.  Plank-o-rama.  Repeat Rock Set.  Return rock.

Mosey to pavilion.  People’s Chair.  Assemble in the sweat box.  Split group in half.

Group 1: Bench Set repeats: 15 jump-up/15 dip/15 derkin

Group 2: Run to fence at end of athletic field and back.  Swap.

Sprints

Start at line in parking lot.  5 x burpee.  Sprint to other end of lot.  5 x burpee.  Return to start.

Repeat x 2 with HRM and Jump Squat

Mary

LBC x 15 IC/6 inches/Flutter x 15 IC/6 inches/Heels to Heaven x 15 IC/6 inches

Moleskin

YHC enjoyed leading the PAX today.  Strong work by all.  Gomez was site FNG today.  Thank you for coming out and hope you enjoyed this AO.  Please come back any time.  On the way to the launch lot Champagne took a moment to point out the beautiful sunrise.  Thankful to see this today.  Great way to start the day.  A pleasure and a blessing to lead this fine group of men.  The hope is that you got stronger in some way.  Champagne took group out in BOM.  Thank you brother.

Announcements

Shoes.  Bring them for Sole Redemption.  Boutique is shoe Q.  Reports are 11 of the 40 for Anvil.  Please bring lightly used men’s athletic shoes.

The Brave workout in Ballantyne on Fridays will be doing the Ranger PT test every 6 weeks or thereabouts.  2 minutes of push-ups/sit-ups/pull-ups followed by a 5-mile run.  Champagne and Madame Tussauds on Q.

Runstopper on Q Friday at Joust and Saturday at the Rock.

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Voodoo
6 years ago

A 4 mile pre-run before the 0500 pre-KB… When does Jamboree sleep?

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