SOFAWIB: The Compass

SOFAWIB: The Compass

Me, Hammer and Kirk got after it this morning. If you didn’t show, you were probably running somewhere.

Here’s what we did, though –

Partner the hell up. Nope, the magic number mean we all solo.
RUN the HT mile.
Run to the concession area and give me 10x partner handshake merkins. pick an exercise, you’re an adult.

You now have a choice to make.
“North” to that awning/pergola/whatever dugout 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
Back to the concession stand. More exercises. Rotate your route clockwise. Proceed anon.
6:05 run the HT mile.

NMM
86 degrees at 5am? Mmmm, that’s robust.
YHC noted to push the pace while running, but slow it down on the exercises to conserve form.
After the last BRR, Malkovich was talking about how its easier to get hurt training for BRR by spending too much time running. That mixing in a bootcamp or two each week keeps the core bolstered. And if you’re core gets weak, your form suffers and injuries abound. So I thought this would hit the spot.

This workout sucked. Not because of the plan, which was awesome and executed perfectly. It sucked because Purple Haze didn’t accept my invitation. I’m concerned that he’s embarrassed that he’ll get picked on for favoring running over body-weight exercises. We at the SOFAWIB accept all body types and pick on everyone equally. I wish he posted. I had this vision that he’d actually show and we’d be able to team up and totally crush this workout. I would josh him about his gray hair. He’d make fun of my lack thereof. I’d talk about how focusing on form reduces the chance of injury while increasing muscle. He’d admit that pull-ups are awesome. He’d ask if Semi-gloss really Q’d a workout where he almost dropped a rock on his head and I would say, “No clue. No one went to that one, and that’s ‘Mr. 4th Place BeerMile Finisher Semi-Gloss’ to you, buster! And he beat Alf AND Turkey Leg and he’ll probably never let them forget that fact ever again.” Then we would jump high five to close out the workout and then tweet hilarious gifs on twitter. But he went to FartSwatch again. Anywho. I thought I had a stroke on the closing mile, so that was neat.

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Thanks to Kirk for the takeout. Thanks to everyone for reading this far down. Thanks to Swiper for letting me have my baby back for a week.