1.0 = Not Bratwursty

1.0 = Not Bratwursty

17 PAX tackled the Dromedary Hump on Hump Day today for several rounds of things that did not involve much running.

The Thang:

• 0530 – Disclaimer and Launch
• Follow Q around the 0.3mi parking lot.  On the way do Side Shuffles (both directions), High Knees, Butt Kicks, Karaoke (both directions)
• Circle up for some stretching – In cadence x10 for Don Quixotes, Imperial Walker, Low Slow Squat, Slow Mountain Climber (similar to https://youtu.be/Mh9yylvxKo8, but a little faster)
• Continue Circle for Merkin / Plankfest without moving out of Plank position – In Cadence for 10 Regular Merkins, 10 WideArm Merkins, 10 Diamond Merkins, Peter Parker x10, Parker Peter x10
• Grab a partner, but don’t worry about it for now…
• Mosey down to Rails
• 3 sets of 12 counts OYO with elbow plank after each set.  Exercises are Rail push ups (https://youtu.be/wU2mqdq9f7o?t=2m31s), Dips, and Ice9’s Butt-touch squat (stand up next to bar, grasp bar, lower butt to ground keeping hands on bar and shins vertical, stand up)
• Mosey to rock pile and find your partner again.  Partner 1 grab a rock, Partner 2 stand and look at P1 challenging them to get a good sized rock.  Back to Circle up in Parking area.
• 3 rounds of Partner Rock work.
  • P1 curls with rock x15 while P2 LBCs. Flapjack.  Plank when done.
  • P1 tricep extensions while P2 LBCs. Flapjack. Plank when done.
  • P1 overhead press while P2 LBCs. Flapjack. Plank when done.
• 3 rounds of Partner Rock work.
  • P1 deadlift with rock x10 while P2 Dolly. Flapjack.  Plank when done.
• 1 round of Partner Rock Merkin work.
  • P1 5 merkins with Left hand on Rock then 5 merkins with Right hand on Rock.  P2 squat hold. Flapjack.
  • P1 5 merkins with Left hand on Rock then 5 merkins with Right hand on Rock.  P2 squat hold. Flapjack.
  • P1 10 Diamonds on Rock while P2 squat hold. Flapjack.
• P1 return the rock to the pile.  P2, instead of standing and watching P1, run up to the top of the parking lot hump.  Both partners return to launch point.
• Circle up for some Mary
  • Side Lunges IC x 10
  • Bridge lift single leg (similar to https://youtu.be/8bbE64NuDTU?t=1m13s, but with one leg extended) ICx7 Right, ICx10 Left
  • Makhtar N’Diayes ICx10
  • Squats ICx20 (focusing on form)
  • probably something else…
• 0.3mi Parking lot Mosey.  OYO.
• COT

Moleskin:

• ShopDog, LongHaul, and others had to be reeled back in as they wanted to get extra credit for continuing the rock work well beyond the called counts.
• Das Boot and his partner were going for more dance-like rock exercises with a small one-handed rock.
• GreaseMonkey apparently didn’t get matched up with the right-sized rock as he scooped up Bananas casted off rock.  Not sure if Bananas went back for a larger or smaller rock, but we did notice the brown stains on his shoes as he returned. #itsnatural
• We should apparently allow each partner to choose their own rocks next time.
• Nutter Butter, Hollywood, and Long Haul pushing it on the final 0.3mi parking lot mosey, so not exactly a mosey for them.  YHC knew the mileage was low when Long Haul & YHCs Garmin didn’t “beep” until the final turns.  That’s just barely over 1.0mi gents! Full mileage https://www.strava.com/activities/617056374
• While the miles of running were low, that meant not much time to catch your breath this morning so we were in a continual plank hold, squat hold #itsnatural, or moving somewhere.  Challenge is to make every workout that way.  When you can get to a point that there is only “active rest” (no 10 counts of only standing around), then you know you can keep pushing harder on the segments in between.
• Not every workout has to be an all-out effort.  If you need a day to rest the legs, work the core.  If you need a day to rest the arms, slow down and work on form while pushing elsewhere.  If you need to dial it back for a workout, focus on staying with the six or pushing another brother.  Take a rest day when you need it.
• The FNGs are getting younger…  School must be out, for a 2nd time 11yo FNG who is a 2.0 of BottleCap got named today (welcome “Toast”).  And Bananas brought another 16yo FNG out but wasn’t his 2.0, and per the Union County tradition, he’ll be named at his 2nd post.

Announcements:

• F3 Dads at Ballantyne and Col. Francis Beatty Park this Saturday at 9am.  Bring a 2.0 of any age to enjoy fun and exercise.
• Didn’t get enough run today?  Join the Wednesday evening run at 1900 from Brazwell’s in Ballantyne – 4 or 6 mi at an easy pace called #SummersEveRun.  For more challenging run options, consider the Interval-based run workout #Swift on Tuesday mornings in Ballantyne, the Tempo run #DevilsTurn on Thursday mornings in Piper Glen, or the Long Run options of #SOBLSD or #RumRunner on Sunday mornings.
• Next Black Diamond workout is in Fort Mill on Saturday morning at 0645 at 1309 Rosemont Dr, Fort Mill, SC.  It involves a pool, so running shoes and swimsuit required.