Shouldering the Load – Dromedary

Shouldering the Load – Dromedary

14 PAX including YHC rolled up on Dromedary this morning with the goal of getting better, faster and stronger. Brief disclaimer was delivered but I could tell that this was a group that needed no modification. From there it began:

Warm-Up

• Mosey parking lot loop
• 25 SSH
• 15 Imperial Walker
• 20 Mountain Climbers
• 10 Low Slow Squats
• 10 Windmill

The Thang

• Merkin Curb Walks (Merkin, Move right, Merkin) x20
• Diamond Merkin Curb Walks (x10)
• Wide-arm Merkin Curb Walks (x10)
• Plyo Merkin Curb Walks (Merkin + Curb Jump) x10
• Chest and Shoulders were feeling good and the heart rate was starting to jump; count off into groups of 4
• 4 corners in parking lot (Corner 1 & 2 = 10 burpees) (Corner 3 & 4 = 10 jump squats) rotate clock-wise until all corners have been hit (sprint longer distance rotation; bear crawl shorter distance rotation) Return to center for Flutter and F. Mercury
• Rinse and repeat substituting Box Cutters and Crunch Frog for Flutter and F. Mercury
• Line up for Suicides – Sprint forward, back-pedal back (x3)
• Full court sprints (x2)
• Jack Webb (1:4 ratio – Merkins/Air-press) up to 10:40

Moleskine

• First and foremost as announced TODAY IS THE LAST DAY FOR UNIONCO F3 SHIRT-ORDER! I have provided the link below, access this TODAY and purchase so that we can complete the order. I am purchasing one as soon as I finish typing this. You can always use extra shirts over the summer…don’t wear the same Stank-soaked shirt 2 days in a row: http://f3.mudgear.com/products/f3-union-county-pre-order
• Strong work by the PAX on the Sprints & Suicides. There was a lot of speed out there but I think Hollywood took the Sprint Crown and the suicides were crushed by Landshark and Flipper
• Old McDonald was next to me and was back-pedaling like he should be in training camp in Spartanburg trying out for a roster spot at corner
• After taking a beating with YHC at #F3Swift yesterday; Long Haul was back out getting after it
• Abacus set the pace on the Jack Webb to help us finish strong
• Thanks again for the opportunity to lead, Posse I know where the grass is now and will take it easier on everyone’s knees the next go around
• SHAMELESS PLUG: Come out to Arsenal (Indian Land Elementary School) tomorrow morning 5:15 launch, great AO if you have never been and we get after it

Over and out – General