Going out of business sale

Going out of business sale

Second to last opportunity, blah blah blah…you know the deal.  Post or don’t.

There were several contenders for the top 3, a few of which are tougher to do in non-DST months as the trail behind OPE is rather dark.  YHC took out a young sapling once.  And, it somehow has the ability to absorb a ton of water #loamy.  With the weather and time of year, that unfortunately eliminates a few strong contenders, including The Splinter, The Blue Falcon, and My Buddy and Me.  Checking in at #2 on the countdown is the first “official” SOFA WIB workout, The Foxworth Forty with a few slight modifications:

• Partner up (size, speed, Myers Briggs type – all valid partner selection methods) and run from Olde E to Foxworth, the long way (right on Rea, right on the darkest street in Charlotte aka Abbotswood, right on Windyrush). +/- 1 mile
• Partner 1 runs the Foxworth Hill – with burpees at the top (start at 12 and count down).
• While Partner 1 runs up and back, Partner 2 does 40 reps of each exercise: merkins (during 1st trip), squats (next), knee ups (next), then repeat in same order.

Twelve rounds gets you 74 burpees, 160 merkins, 160 squats, and 160 Knee ups (4 sets of each).

Get through all 12 rounds before 6:06, and congratulations, you get to start over.  Run back to OPE the way you came at 6:06.

Everyone should cover 3+ miles with a bunch of hill sprints.  Yes, Foxworth is a Strava segment, so push it and shoot for the CR.  Total exercise rep counts looks relatively mundane, but the super sets of 40 reps will suck out loud, especially toward the end.  YHC modified this slightly from a count up to a count down from 12 burpees, which should better align the timing of Partners 1 and 2 throughout the workout.  Otherwise, this is revisiting the first official workout of SOFA WIB.

Good luck and SYITG

• Kirk