KHOCR

KHOCR

Nine guys looking for some grip / obstacle training gathered inside KH. They looked around for YHC… 5:29. Still nothing. At 5:30 YHC makes a sweaty entrance busting through the doors at a sub-7 pace. (10 minutes earlier) Fire Hazard and Shortpole convince YHC that I’ve led them astray in the pre-run through Landsdowne and it is time to turn around. Suddenly, the planned easy 5k turns into what would be a near 4-miler, ending at 5:30 on the nose.

After a brief disclaimer (and a reminder that an actual waiver has been signed), we snatched up some dumbbells, put them in position and got warmed up:

• 15 SSH IC
• 15 Merkins IC
• 15 Mountain Climbers IC
• 4 laps around the high ropes

Thang

Dumbbell Chorus

• Run out, around the high ropes, to the open area near the cross log.
• 20 Merkins
• Run up the stairs.
• grab the dumbbells (15-10 lb),
• 10 dumbbell burpees (weights in hand for duration of burpees, weights must come overhead and touch for each rep)
• keep weights in hand, load onto shoulders, run down the stairs, around the high ropes course, up the stairs. Set me down
• Run to the Warrior Course.

Verse 1

• Rings/Boards Obstacle
• Monkey Bar See Saw
• Devil’s Steps
• Salmon Ladder

Dumbbell Chorus (see above)

Verse 2

• Rings/Boards Obstacle
• Monkey Bar See Saw
• Devil’s Steps

Dumbbell Chorus (see above)

Verse 3

• Rings/Boards Obstacle
• Monkey Bar See Saw

Dumbbell Chorus (see above)

Verse 4

• Rings/Boards Obstacle

Bridge

• Wall Pegs. Traverse east to west.

Dumbbell Chorus (see above)

Verse 5

• Zig zag obstacle
• 3 walls obstacle
• Overhead Log obstacle
• Cargo Net

Dumbbell Chorus (see above)

Sweaty Log Mary

All exercises below completed with 20-30 pound log segment and in cadence.

• 30 log LBC
• 10 6-inch plank jack (hands on top, not side of log)
• 15 log flutter
• 10 World War sit-ups (civ count)
• 10 log LBC
• 15 log flutter
• 15 6 inch plank jack.

Done.

Moleskin

Good mix of regulars and fresh faces today. Doubtfire, Madison and No Regerts made first time appearances, and given the permanent smiles on their faces throughout the effort, it won’t be the last. Haggis, posted for a second consecutive time and was scene doubling down on the rings a few times (I think he missed those in the Savage race). Fire Hazard and Nard Dog continued to work hard… on pressuring YHC to run BRR and/or Ragnar (no movement yet, keep trying guys). Short Pole kept up with the pace during the pre-run, and continued to push through the Kinetic course. Swiss Miss owns KH now, pretty sure he’s never fallen off the rings, no matter how blown out the grip has been.

A couple interesting moments from the morning:
– Nard Dog going for the up-n-over roll on the cargo net and getting trapped like a fly in a web (the struggle was real.)
– Fire Hazard taking an elegant fall from the top of Devil’s Steps (#notconcussed)
– YHC’s sudden recognition that the references to Doubtfire on Slack the other day were about a real person (Haggis’ brother), not the way Haggis looked in that old contorted photo.

Announcements

• NEXT Kinetic Trip is August 11, 2017. All the info is pinned in slack. DM YHC there, or on Twitter, or email, or as a comment below.