Going Old School – for The Brave that is.

Going Old School – for The Brave that is.

13 Sons of Ballantyne answered the call of The Brave and fought thru the Gloom and THICK humidity to come out better men.

1 Pax – Dolphin answer The Bravest call for an extra 30 minutes of suffering.

Disclaimer provided – no FNGs and only one Site FNG – Welcome Boutique.

The corner of Ballantyne Commons and Hwy 521 was all jacked up due to road work – so YHC, with some guidance from Dolphin lead the pax on a bit of twisted path to bypass the work, but once back out on Ballantyne Commons, all was right again.

The Thang:

Old School Brave style:

Run past Ballantyne Corporate Parkway to the second parking deck.
5 burpees oyo – run up stairs to top – peoples chair waiting on 6 – 5 more burpees oyo
Run across top to other stairwell – people’s chair waiting on six – 5 more burpees oyo
Run down stairwell – at bottom 5 more burpees oyo
Run across to the first parking deck.
At bottom of stairwell – 5 burpees oyo – run to top – people’s chair waiting on 6 – 5 more burpees oyo
Run across top to the other stairwell – 5 burpees oyo – run down stairwell – and 5 more burpees oyo.

Mosey out to soccer field and line up along sideline or as best as we could tell where it was – bear-crawl across field to other sideline. Brushback, Firehazzard and Red Rocks are crazy fast and sneaky quiet with their bear-crawls – didn’t even hear them pass, but there they were standing on the other sideline waiting on the rest of us.

Mosy down Ballantyne Corporate Parkway and across the bridge – stop for 10 mekins oyo waiting on the six.

Turn right and run down path right after bridge behind the BofA buildings – slalom run around trees across the back, then around the small pond back up to the parking lot.

5 Spiderman merkins – in cadence – btw YHC messed up the pax counting on this one – in some cases the Pax does know best.
5 slow squats with 10+ second hold at bottom

Continue back around the pond and thru the woods – bear-crawl across the bridge and up the other side.

At next pond – run around pond and back to picnic area for a wall climb – complete the circuit 4 times.

Mosey over to next parking lot. Line up across the lot – bear-crawl 5 spaces, 10 CDDs, then lunge walk 5 paces, 10 jump squats touching the ground – rince and repeat until across the parking lot – YHC thinks we got thru three rounds of each but 02 deprivation had set in and can’t fully remember.

Mosey over to the bigger wall – climb wall 10 times, alternating which foot you top out with.
Fast Mosey back to the exercise trail, taking a shortcut back to the launch point.
Quick stop over at the low and high bars for a pass at the low bar arm walk, followed by a high bar arm walk.

Continue on back to launch point.

5 MOM

20 x flutter in cadence waiting on the 6
Turn over mary to Frehley’s – 20 x heels to heaven in cadence (Q fail – didn’t mention to Frehley’s it was mary and corrected him when he requested merkins)
Finished.

NMM

This was an old School Brave workout – YHC thought he would go back in the playbooks to one of our original workouts – hope everyone got their money’s worth – and sorry Ickey for the miss information – but 4.3 miles is sort of moderate for The Brave.

Great style of workout prepping for the OC and mud runs coming up.

Solid work by all Pax today – Frasier crushing it while still taking care of his healing arm and Honey Bee determined to keep up with Frasier – which is quite a feat.

A little bit of everything this morning – hope you guys “enjoyed” it. Its always an honor and privilege to lead this group of men and this AO is great with so many options. Thanks for keeping YHC from doing the workout all by himself.

Larry Bird to Dolphin for also doing The Bravest – starting at 4:45 for an extra 30 minutes of fun.

YHC had forgotten how tiring wall climbing can be – need to ramp more of that up before the OC races this fall.

Announcements:

F3 Dads with the Panthers – Saturday from 1-3 – format will be the play 60, and ages for 2.0s are 5-15. Here is the link for more info.
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/

Southern Discomfort – Aug 1st – 3 options for difficulty and length – plus you get a really cool shirt (you have to buy of course) – here is the link.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/

That’s all– if anything was missed shout out below.
Champagne out.