Double-Down DaVinci

Double-Down DaVinci

YHC hit up the Ole Stonehenge this morning for a highly anticipated Alf Q. Definitely a scorcher with the Parking Decks and stairwells. YHC lost track of time and 40min burned by quickly. Figuring out that the launch point was over a mile away and I was on Q at 7AM led to a frantic dash back to the launch point and a 65mph drive down Rea Rd. YHC arrived at DaVinci to 4-5 cars dawning F3 stickers…However, none were there for DaVinci – rather it was the BRR group of Soft Pretzel, Gnard Dog, Overhead, and Beaker that had taken off at 6AM to maintain their soccer arms for 10+ miles.

YHC took off on a hot lap around the parking lot and caught up with Triple 7 zooming into the AO with Thin Mint just behind. All 3 of us weary legged and wearing on our second shirt for the day, it was GO TIME.

THE THANG

• No need to warm-up, that’s what Stonehenge was for
• Straight into some HIIT on the high fountain walls – 20 sec ON/10 sec OFF (Right Turbo Leg-Ups, Left Turbo Leg-Ups, Box Jumps) x 2.
• 2nd Set HIIT – (Derkins, Incline Merkins, Bombjacks) x 2
• AB work (Pistol Crunches x 25each leg/F. Mercury x 25/2min forearm plank) – by this point we all needed a 3rd shirt
• Mosey back to launch point where YHC had stashed surprise coupons (60+ lb buckets)
• Suicides are bad enough, add a 60+ bucket carry to each one and well…it sucks
• Bucket suicide, out and back (3 stops out each way)
• Circle up for ab work (LBC x 20, Flutter x 20, 1min 30sec forearm plank)
• Bucket suicide ROUND 2 – caveat, ad in the back-pedal (sprint forward, back pedal back)
• More ab work (Box Cutter x 15, WWII Sit-Up x 15, 1min forearm plank)
• 10 yd Curb Merkin Walk
• 10 yd Curb Diamond Merkin Walk
• 10 yd Curb Burpee Walk (YHC still working on a better name for these, because they deserve a name…smoked)
• Finish with 1min forearm plank to hit the burning abs with one last blow

Moleskin

• Solid work by the Double-down crew, each PAX came in with their second shirt of the day, soaked sweat shorts and weary legs but it didn’t stop us from getting after it for Round 2
• Thin Mint – this dude crushed Stonehenge, tore through DaVinci and I am sure he could have done 2 other workouts if there was a 9AM and 10AM option. Solid work as always, thanks for showing up.
• Triple 7 – I still think that he is full of it when he says he’s in his 50’s. The dude was an animal in back-to-back workouts today. Solid representation as the site Q and also brought a cooler of ice cold H2O for the PAX and BRR trainees that strolled in as we were finishing up. That was clutch and much appreciated on another piping August day in the Carolinas.

Over and Out – General