Dang….Queen did this last week???

Dang….Queen did this last week???

27 pax showed up on a morning so humid it felt like we were wrapped in our grandmother’s afghan blankets from the start.  BRUTAL!  The site Qs (Gummy and Sprockets) have been daredevils lately and both are on IR.  So, I quickly disclaimed the men and we headed out for a journey through Olde Providence.  Here’s how it went:

Warm Up:

20 or so IW….15 or so Low Slow Squats….15 or so Mountain Climbers

The Thang:

Jog to the intersection of Windy Rush and Knightswood.  Instructions: Running down Knightswood, stop at each street light for 5 Heals to Heaven (a personal favorite for some reason).  Stop at Bedfordshire.  I started to explain that our current location would be one top of the half pipe.  I was met with feedback that sounded something like this….”Queen did this exact workout last week”.  Ugh, so much for trying to be original.  Queen, once again, outshined (outshown??) me.  Oh well….we are gonna see this one through.  On Bedfordshire, 10 merkins at the top of each hill and 10 jump squats at the mid point.  We did three rounds.  While running the halfpipe, I heard more about what Queen did last week, which gave me time to improvise.  We did a little Mary on Bedfordshire for working recovery, then headed to the Foxworth hill.

Pick a partner.  Partner 1 runs up and down the hill while Partner 2 does various Mary exercises.  Three rounds.  Lunge walk and jog down the rest of Foxwood to that eerie cul de sac at the bottom of the hill.  Plank work.

Native American run up Windy Rush, but with the last two runners charging up the hill, instead of one (Semi Gloss tried to sell me on forming two lines….I resisted and tried something new….I should have listened  to him).  We got out of formation quickly, but we still all took the Windy Rush hill in 290% humidity, so….yeah us!!!

Bench work on the bus lot side of OPE.  10 dips, 10 step ups, 10 upright merkins (x2).

Short jog to the bus lot and line up abreast (that one was for you Gummy)!  Crab walk, karaoke left and right, backward running and bear crawl exercises.

We had few minutes left so 5 gassers of about 40 yards just to make sure we sweat out every ounce of liquid we had in our bodies.

I think we did some Mary from time to time throughout the morning, but I can’t remember when.  #oxygendeprivation.

That’s a wrap!

Moleskin:

We covered a 5K in total (for those not following the metric system, that is 3.1 miles).  Observations:

• Semi Gloss peppered me with suggestions all morning.  I listened to some…I didn’t listen to others.  I appreciate him looking out for me.  He told me he missed me.  #youcompleteme.
• I would show up for F3 any morning just to listen to Puddin’ Pop’s comedy routine.  The monologue is always different and the one-liners are phenomenal!
• Proehl, Amber and Sling Shot charged up the Foxworth hill like there was free cash at the top of it.  Youth…..never underestimate it!
• Even without Sprockets, the Olde Providence Mafia still pre and post ran.  Included Sling Shot, IHOP, Huddle House and a few others (sorry to any left out).  Damn impressive!
• Queen ripped his shirt off at the end of the workout just to make the rest of us feel insecure.
• Please sound off on any other observations.

Gummy and Sprockets….heal up well and fast boys!  You are missed.  Thanks for letting me lead.

Baywatch, thank you for the take-out prayer!

Toodles, Hopper!