YHC has been a “mooch” at Emmaus thus far. Not in the way you think of “Mooch” the person, but a “mooch” as in often not having read the 3rd F materials for 0530, haven’t Q’d yet at this great AO, someone usually buys me coffee, etc. Oh wait, maybe that is exactly like “Mooch” the person? In any case…today YHC finally stepped up to Q at Emmaus and it went down something like this:
0400: Damn that’s early. The “Running F” did not get any takers, so it was only YHC for a slow-ish 3 ish miles.
0445: The “Boot Camp F”: Roughly ¼ mile mosey including high knees, butt kickers, long striders, and Quadraphilia all the way to the front of Birkdale village.
Quick disclaimer.
WARMORAMA:
- SSH x 15 IC
- IST x 15 IC
- Mericans x 10 IC. HOLD for:
- Mountain Climbers x 15 IC. HOLD for:
- 1 min elbow plank. HOLD for:
- Mericans x 10 IC
The Partner Thing:
Partner up. We’ll make it back to the launch point via arbitrary distances of partner exercises:
- Partner 1: Sideways plank walk to warm up core.
- Partner 2: Stay with your partner. Slow deep squat. Take one step. Repeato.
- Flip Flop.
- Partner 1: Bear Crawl.
- Partner 2: Slow lunge walk next to your partner.
- Flip Flop.
- Wheelbarrow walk a ways.
- Flip Flop
Stop there for a “Leg Break”:
- Slow Deep Squats x 25 IC
- Jump Squats x 20 OYO
- Jump Lunges x 10 OYO each leg
Continue partner work:
- Partner 1: Crab Walk.
- Partner 2: Crab Walk. Because Crab Walks should be done together!
- Partner 1: Crawl Bear.
- Partner 2: Slow lunge walk next to your partner.
- Flip Flop.
- Wheelbarrow walk a ways.
- Flip Flop.
Take another “Leg Break”:
- Slow Deep Squats x 25 IC
- Jump Squats x 20 OYO
- Jump Lunges x 10 OYO each leg
- 1 min hold Al Gore position
Hustle to the walls at the movie theater, where we did:
- Balls to the wall
- People’s chair
Then, sprint to the tennis courts. Well, 80% ish.
Quadraphilia back.
At the movie theater we did a repeato of:
- Balls to the wall
- People’s chair
Mary:
- Plank walk around an island near the theater. Hustle to the cars.
- Elbow plank x 60 seconds.Right arm up, left arm up for 15 seconds each. HOLD for:
- JLOs x 15 IC.
- Low flutters x 25 IC. Major phlegm issues though, so…
- Elbow plank x 30 seconds. Try something on our 6s again…
- LBCs x 50 IC (BS call not heard until 47…so…)
- Elbow plank x 60 seconds.
Recover, recover. We covered 1.1 miles in total according to my Garmin.
Moleskin:
- We prayed for our brothers doing the Heavy Heavy.
- We prayed for our service men and women in harm’s way, as we are now newly engaged in the Middle East.
- Jedi has a partially torn labrum. Yet, refuses to not put in hard work. That’s why he is Jedi. #Beast
- Jingle Bells also not 100% but still put in work. Beast. Aye.
- Red October and Gnarly Goat seem 100% healthy and are just beasts in general. Red October was looking slim and mentioned he is down some weight after working out with us "massholes" more often in 2017. Goat is probably lean and mean as usual, but tough to tell under the sweatpants and sweatshirt layers.
- Mini Me is off to Indianapolis to help launch F3 there. Aye buddy. #HIM
- Mr. Burns, and Jedi, thanks for letting me lead today. I'm sorry to miss the 2nd / 3rd F after. Would love for someone to comment below on what I missed.
Have a great weekend all,
Turnpike