Appetizer of stairs and burpees, with a main course of bear crawling

Appetizer of stairs and burpees, with a main course of bear crawling

15 SOBs decided to start their Friday off right by getting better for the Spring Mud Run.
Veteran crowd so quick disclaimer then off we went.

The Thang:

Mosey past the monolith across 521 and up Btyne Commons Parkway, left on Btyne Corporate Parkway, serpentine hill run – the mosey over to bottom of stairs at Premier parking deck.

Stair / burpee ladder (of sorts)
5 burpees oyo – run to level 1 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
5 burpees oyo – run to level 2 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
5 burpees oyo – run to level 3 plank and regroup – 5 burpees oyo run back to bottom plank and regroup
(Q fail as YHC was already O2 deprived and miss counted and stopped at level 2 – Thanks Bratwurst)
5 burpees oyo – run to level 4 or top plank and regroup – 5 burpees oyo run back to bottom plank and regroup

Mosey to the soccer field next to parking deck and line up along the nice line between the green soccer pitch grass and the dead brown grass – recovery = bear crawl to other side of field – 50ish yards.
(MT and Dorie are bear crawling beasts – not sure YHC can run that fast on two feet)

Fast mosey continued down Btyne Corporate Parkway, cross the bridge and turn right. Plank up – 10 single count merkins waiting on the six.

Following path along parking lot, down stairs, then back up the hill and run along the crest of the hill, nice off camber running – back down to trees across the back – slalom around trees and run around back small pond, back up to parking lot.

Circle up for mini COP

SSH x 25 in cadence
Slow Squats x 10 in cadence
Peter Parker merkins x 5 in cadence (sorry Frehley’s for using incorrect taxonomy)

Run back around the lake, run right – thru the woods and over the bridge (bear crawling across the bridge)

Mosey up hill to next pond for circuit work

Lap around lake followed by wall climb x 4

Plank and wait for six
Quick mosey to next parking lot and line up (watch out for parked cars)

Bear crawl 5 parking spaces – 10 CDDs
Lunge walk 5 parking spaces – 10 jump squats
Rinse and repeat across parking lot – 100 yards or so.

Dorie Q’d mary waiting on six

Fast mosey to fitness trail to low and high bars.

Low bar arm walk with 5 dips at the end
High bar walk (work way down the bar in the up pull up position ) – 5 pull-ups – switch bars and work back in up position.
Rinse and Repeat x 4

Plank Q’s by mermaid – six inches right leg high, regular, six inches left leg high, regular

Just enough time to get back to launch by 6:15.
Jailbreak at the end – YHC was smoked – could barely keep up with these beasts.

All done – just a little more than 4 miles covered.

NNM:
It was a privilege to lead you gentleman around the great AO. It is always humbling to have 15 pax decide its worth it to deny the fartsack to follow YHC all around the AO. Thanks for the opportunity.

Lots of Larry Birds today – too many to name them all but Bratwurst, Dorie and Margo are stair climbing beast – YHC was almost smoked before we started just staying ahead of them.

MT and Dorie can bear crawl faster than most bears. Watch out DK, they may give you a run for your money.

Dear Abby pushing the pace all morning, keeping us all honest.

Solid work all around by the pax on the arm walks both low and high (Holding the top of the pull up and working down the high bar crushes the arms and core ) YHC’s shoulders still hurt now.

Great group today with great mumblechatter – its why we get up and go out into the gloom before most people think about getting up. Thanks brothers for helping YHC start the weekend off right.

Announcements:

Big Tuna and Camancho both VQ at Stonehenge – 6am launch

Convergence at F3 Indian Land at Indian Land elementary – launch at 7am

Looking for others to step and get on the Q line-up for The Brave

MT and Champagne to work on setting up a 2.5 to 3 mile course around the AO with 5 to 8 obstacles to allow mud run teams to run together for time – look for more to come on this.

Weekend trail runs starting to happen at Anne Springs Close greenway – watch twitter.

That’s all – if something was missed shout out in the comments

Champagne Out.