- When:07/26/16
- QIC: Sundancer
- The PAX: Purple Haze
SOFAWIB Preblast: The Compass
As the sun is sure to rise, so too does YHC return to Q the best and hardest workout on Tuesdays located between Fairview Road and Route 51.
I’ve cooked up a little something new. I hope you like it. I call it “The Compass”
Partner the hell up. If we have odd numbers, I’ll go solo.
RUN the HT mile. And when I say “Run The HT Mile” I mean stop #whiskeydicking it, and push yourself.
I want to see PRs raining on Strava like its your first attempt at a BeerMile.
Run to the concession area and give me 10x partner handshake merkins.
You now have a choice to make. Your partner will RUN FAST in one direction, and you RUN FAST in the opposite –
“North” to that awning/pergola/whatever just before the football field = 10x SLOW squats
“South” to the buddy bench playground = 10x pull-ups
“West” to the pitching warmup area = 20x SLOW flutters (left, right = “1”)
“East” towards that whatever is over there = 20x LBCs
RUN FAST back to the concession area, plank if you wait for your partner, and then give me 10x handshake merkins.
Next path is clockwise from where you just came from. RUN FAST, perform exercises, RUN FAST BACK, 10x handshakes, rotate, RUN FAST, and so on until 6:05 and we run the HT mile.
If anyone finishes early, lead some Xs & Os.
Let’s take a moment to talk about form. I am politely asking now, and will probably ask again less politely tomorrow, FOCUS ON YOUR DAMN FORM.
Seriously, your form is garbage. And you’re going to get injured because of it.
Enough of this chicken-pecking BS with the squats. Keep weight on your heels, shoulders back, head up, drop slowly until you feel it in your glutes, and then slow back up.
No more arm-bends on the merkins. Get your hands under your shoulders, head up, eyes forward, and drop your chest to the deck.
Flutters and LBCs, get your shoulders off the ground without cranking your neck up. Focus on your ab muscles.
I don’t want to be all Men’s Health on your here, and I probably seem like a total hypocrite. And we all need to get better at this.
If hard work and geography is your idea of a real bitchin’ way to spend a morning, see you at 0525 in the Olde Providence Elementary parking lot.
Sundancer author
The hard part here is that I like Gummy. He is a good man and moreover, serves an excellent caramel macchiato Sunday mornings at church. Gumm – you know full well I’m not a head bobber. Chelms merits this type of abuse but me? Kirk is a tilted head bobber but only while running, hence his AKA 6 year old AKA 6YO.
In other news, pull-ups are back in season. Come to SOFAWIB and get them while they’re still ripe. Your calves are already on fire and they need a rest before you tackle the nipple in September.
About the author