Smashing some spiderwalks with rocks

Smashing some spiderwalks with rocks

Posted on behalf of Boerewors:

Finally a nice cool morning at the rock, winter is coming, so time to get into shape.

The Thang

Warmup: Disclaimer and run to the far side of Calvary for some SSH and IW.

Ran to parking lot along Pineville-Matthews for some small curb elevated merkins (mini derkins?):

10 merkins, spider walk left a couple of steps, mountain climbers, spiderwalk right, wide arm merkins, spiderwalk (SW),  diamonds, SW, peter parkers, SW, run to other curb and back, more merkins, spiderwalks, widearms and done.

Ran over to the baseball field. Grabbed a lifting rock, and some more partner loops around the outside of the baseball field:

• curls, overhead press, tricep and rock assisted lbcs to finish out our 4 loops.

Speedhump jumpsquats starting with 20, dropping by 2 every hump until done… once we got down to 10 the complaints seemed to get less.

Quick visit to the Hotbox for a couple of partner lamp post loops:

• hip slappers, donkey kicks, dips, step ups

Mosey over to the Soccer field and found the “driest” field, before doing some sideline to sideline sprints from the hand release position.

Sideline stops included:

• 10 merkins x2 (each side of field)
• 10 diamonds x2
• 10 wide arms x2
• 10 mountain climbers x2
• 10 peter parkers
• 20 lbcs
• Some russian twists and maybe some more merkins, lost count.

Run to far fence with 3, 2, 1 bumpies at goalposts.

Indian run back to start with quick mary, finished it off with some more merkins.

The Moleskin:

Lovely cool morning, perfect weather for working out. Q was nicely leading from the rear for the first half, before my legs decided to cooperate.

Total distance of 3.6 miles, all with some serious water weight in shoes/clothes from the field towards the end.

Thanks for the Q guys!

Announcements:

New workout next Sunday for people looking to get into distance training. Reach out to Flipper for more info.

Southern Discomfort on the 22^nd:

• The Preblast: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
• Signup: http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016