Bulls on Parade

Bulls on Parade

5 PAX today at SOFA WiB

The Thang:
Run the mile to HT for warm up.
Partner wheelbarrow from the corner hydrant to the gravel lot.
Run the gravel path to the playground and perform 10 chin-ups. If you are short on the chin-ups, complete the remaining 10 with hanging knees to elbows, and add 5 for good measure. Complete 20 merkins and 30 (60 total) Russian Twists.
Run to the track (Bull Ring) to complete the Bull on Parade. Sprint with your partner on the straight a-ways and burpee long jump the corners.
Repeat the pain station circuit around the school until time was called and run the mile back to HT.
COT

Moleskine:
I think this backblast or workout could also be called “The Stink-Eye.” I got a number of them this morning from the PAX. Rightly so as that was a tough way to make a downpainment on the day.
Kirk asked me if I would Q last Tuesday after the COT. In a moment of clarity I had most of this one planned by the time our clown car was out of the parking lot. I made a couple of modifications while putting it together on paper in an effort to keep the heart rate in a relative aerobic level, but I’m not sure I achieved that. As Brush Back aptly stated this morning in the COT, “you’re kind of on your own to find a way to keep your heart rate down at the SOFA WiB.” Aye, brother. What was your first mile time again? 6:12? Sundancer, Bel-Aire and I sprinted the first mile at 7:17 and were still the 6 with Kirk and you leading the parade. Well done.

The first two circuits (wheel barrow and playground), following the 1 mile warm up were pretty tame for F3 standards, but once we hit the Bulls on Parade the workout reached a level of FEBA that I’ve not had in a while. Partner Sprints and burpee long jumps seemed to bring about the stink-eyes and BS calls. I was honored that I saw a couple of Hands-to-Knees exercises being performed voluntarily by the PAX. I applaud the extra credit.

Special thanks to Bel-Aire who caught the plane from the U.K. to Charlotte late last night and posted with us. A very Special thanks to Sundancer who honored me with my first Merlot Spillage as a Q. The closing mile to the HT followed our last set of sprints and burpee broad jumps and his body needed to jettison some extra weight just as he launched into the mile. #you’redoingitright

Thanks for the opportunity to Q, Kirk.

(Since this is posted on TalkBox’s behalf, I feel the need to add that the laps were horrible, complete and utter BS.  I may have let him know that in a less than genteel manner. Brushback may have PR the opening mile.  Same for Sundancer.  All were moving quickly.  Small but tough group today for a difficult workout.  Well done, TalkBox.)

Announcements:
Haywoodstock/24 Hours of Booty – Coming up Friday 7.24
Address is 1645 Queens Road West. Find a spot to park on some neighboring streets and walk over. Bring your M’s and 2.0s for music by the Thompson Brother’s Band (bluegrass), BBQ, keg refreshments and your wallet. The F3F needs you.

Edited to add link:  FREE BEER

TalkBox