A 3 Mile Tour…A 3 Mile Tour

A 3 Mile Tour…A 3 Mile Tour

8 pax set off for YHC’s Site VQ, strategically chosen to correspond to the mud run and therefore limit the pax in attendance to a manageable number.  YHC wasn’t sure how much I could bring but figured if I gave it all I had that would have to suffice.  There isn’t much point in droning on with some pre-amble so here it is:

The Thang:

1 mile warm up to the bull ring, run the usual Swift route so as not to get lost.

Circle up:

SSH x 25

IW x 25

Prying squat & hold x 5

LSS x 20

Disclaimer (oops forgot but it was a group of vets)

Approx 1 mile to the well manicured soccer field (you know you’re in Ballantyne when the local soccer pitch also has its own heli-pad, fancy!)

Partner up with someone like speed

Partner 1 runs to the sideline and back while partner 2 runs to the sideline and back

First one back does 20 CDDs, second one back 20 merkins

Repeato

Same thing except Squats & LBC (also 20), then repeato that

Then Partner anchor & sled, 1 x each to the sideline

Partner over/unders x 10 (this one always seems to get the heart rate going)

Over to the picnic tables

Partner curls x 2 each (partner provides resistance)

Partner 1 does dips while partner 2 runs to the sideline and back, flapjack x 3

Middle of the soccer pitch for Mary

Flutters x 20

Dolly x 20

Sid-The-Kid 10 each way oyo

pax favourite – Deep Dish Q’s Cumberland County VIaduct x 15 each way

Time to head back to the cars

Turns out the pax are faster than I thought and at Honey Bee’s strong suggestion an audible was called to pull over at the pull up bar

Partner AMRAP + 2 x 2 on the pull ups

Then head back to AO HQ for COT

NMM:

Definitely nervous on the Q today, had a great crew, some still recovering from some pretty monumental accomplishments: Out Cold and Honey Bee on the Big Sur marathon (which sounded awesome in a painful sort of way), Haggis with his 50 mile Leatherwood race last Sat, it’s examples like the ones you guys set that help to push the rest of us!  YHC was partnered with Haggis which isn’t exactly a similar speed but Haggis thankfully let me win a few using his race as an excuse (thanks!).  There were rumours of a possible Wingman spillage issue but you’d have had to be there to confirm or not, he sure did push through the pain though! Bebo was looking strong, especially on the run parts, way to hang in there!  Deep Dish, thanks for the CCV, a weakness of YHC which makes it hard to Q so thanks for the push and lead on those.  Always an honour to lead any pax in F3 anywhere, but this group has become especially important to me, thanks for having me as an honourary SOB.

Announcements amounted to a comment that Mud Run signups had ended….

Coffeeteria ensued following a takeout by YHC (at least I think I did it, honestly can’t remember)