Cape Town is Jo-burg’s Daddy!

Cape Town is Jo-burg’s Daddy!

Both Site-Q’s were gametime scratches, so no SF, but we launched at The Rock after brief disclaimer.

The Thang:

Jog over to one of the lots near 51 for COP

IW x 20 IC

Slow Squat x 20 IC

H-R Merkin x 20 IC

Flutter x 20 IC

Run off campus, across 51 and into some neighborhood…can’t recall its name.  Made our way to Five Knolls for some hillwork.

5 Jump Squats at bottom, Run up the hill, 5 burpees at top.  3x.  Plankorama when all finish.

Run back to The Rock and over to pavilion.

People’s Chair for 1 minute

Jump-up x 10 on benches; Incline Merkin x 10 OYO

Jump up x 15; Incline Merkin x 15 OYO

Jump up x 20; Incline Merkin x 20 OYO

People’s chair with Overhead press x 25 IC

Run over to playground

10 Donkey Kicks on swings OYO

10 CDD’s IC

15 Donkey Kicks on swings

10 Wide-arm Merkins IC

18 Donkey Kicks on swings #BenZobrist

8 Diamond Merkins IC

Run to rocks next to baseball diamond, grab a lifting rock

10 Overhead press IC

AYG run from left field line to centerfield fence

10 Bicep curl IC

AYG run from left field line to CF fence

13 Louganis IC

AYG run to lightpole in middle of lot

Mosey to neighboring lot

Backwards run to median

Jog back to launch lot; still time for 6 MoM

American Hammer x 13 IC

Elbow plank w/Leg Lifts x 13 IC

LBC x 25 IC

6-Count Burpee x 10 IC

COT

Ye Olde Moleskine:

Small but hearty crew.  Got a brief geography and cultural lesson on Johannesburg and Cape Town – South Africa…so that was helpful.  Also good to learn that most of the rest of the world can’t stand France either.

Sledge, Hammer’s 2.0, rode into the lot with a towel over his head….every 13-year old wants to start his day with a 3.2 mile, 84 degree/84% humidity beatdown, right?  Good work Sledge.  And appreciate the prayer in COT from Hammer.  #davehuberesque

Despite my rather unorthodox Q at Anvil Wednesday, both Deep Dish and Hammer came back to same AO and same Q this morning.  #muchobliged

Deep Dish, Cubs fan that he is, appreciated my shout-out to Ben Zobrist again on the 3rd set of donkey kicks.  #LETSGO

Always appreciate our South African brothers and their hard work and good attitudes.  Boerewors paid YHC a compliment by saying this hour long downpainment had the intensity of a 45-minute workout.  Couldn’t possibly have been as #highintensity as Purple Haze’s DZ Q today, could it?

Glad it was worth the effort to post men.  Five Knolls, as advertised, is no joke.  YHC’s first time on that monstrosity.  Always a privilege to Q, especially at the finest AO in Area51.

Announcements:

Sign up for F3 Golf – Friday July 29th – 9am start.  Tiger Rag & Bananas guaranteed a high temp of less than 84.

Keep your antenna up for 5th Anniversary of Area 51 — likely a Saturday convergence after BRR in September.