Variety Pax

Variety Pax

Posted on behalf of IronHorse after his excellent lead this morning at The Rock:

8 hearty men gathered on the baby’s-bottom-smooth parking lot of The Rock to enjoy the crisp, fall weather and a little fun. Two part disclaimer issued: not a pro (duh), and early warning that YHC was still nursing a sore knee from Sanka’s backward hill sprints from Fast Twitch on Wednesday. I think he is trying to shake me off of his BRR team. #likegumonashoe.

Mantra of the day “If you can’t do it, don’t Q it”….could be some audibles.

The Thang:

Off we went for a slow mosey to the front lot. Circle up

COP:

• SSH x 3 IC (yes, 3. Continuing my SSH boycott…plantar is healing accordingly)
• IW x 20 IC
• Merkins x 15 ISC (“In Slow Cadence”)
• Low Slow Squats x 15 IC

Mosey over to the Hot Box to continue the warmup: (some questionable chatter in the pax that I will be turning over to HR tomorrow to see if there should be discipline)

Bench Tabata (25sec/10sec), 5 rounds each of:

• Incline Merkins
• Squat
• Dips
• Step Ups.

Ok, got a good sweat going now. Mosey to the playground – partner up.

• P1: 5 burpees, run to the swing sets, 5 pullups, run back
• P2: 10 merkins, 20 LBC, rinse and repeat until P1 returns.
• 3 rounds.
• Plank it up – right arm, right leg….you know the drill.

Mosey to the rock pile – find one for lifting not carrying.

Line up on the 3^rd base line – still with partners:

• P1: Run to outfield fence, 10 wide arm merkins, 10 jump squats, run back
• P2: with the rock – 10 curls, 10 press, 10 tricep, rinse and repeat until P1 returns
• 3 rounds. (this one was harder than it sounded for YHC – I had to admit that I wasn’t sure my feet left the ground on the jump squats. #Kaminsky)
• CCV (in honor of Hops) x 15 right arm, x15 left arm.

Mosey through parking lot for 30 sec water break (Safety First). We left the Goldfish and Juice Boxes in the car until after the workout. Mosey to the middle of the front field.

Find a new partner.

• P1: run to the corner monument, 15 CDD’s out front so the traffic can see what they’re missing, run back.
• P2: 8 count burpees x 10, heels to heaven x 10.
• 3 Rounds.
• Didn’t see many heels to heaven from the pax so we did x15 IC just to be sure.

Mosey back to parking lot. Groups of 4 for sprint relay.

• Starting at 60 yds, moved in 2 parking spaces each round.
• We did a few of these until the bell rang.

Moleskin

Honor to lead the pax this morning. Was hoping the cool weather would have arrived already….not. Due to the 10^th Anniversary Murph on Sunday YHC executed a last minute change in the Weinke. The Real Soul Crusher will have to wait until next time. Good group out there – all working hard – good fellowship – minimal heckling (due to the heat). Great takeout by Godspeed.

Announcements:

– Murph scheduled for Sunday at 0700 launching from South CLT library on Rea Rd (next to Calvary) and running to Day Zero AO. Sunday marks the 10 year anniversary of Lt. Michael Murphy’s death. Check out the preblast for more info. http://f3nation.com/2015/06/23/pre-blast-the-murph-for-lt-murphy-628/