19 PAX put in some great work today at Fission. 20 PAX are listed above, but that’s because we’ve listed Bouncehouse AND Bouncey House. Pretty sure he’s the only dude in Lake Norman with 2 different tags, so that’s cool. The great work we did is roughly described below:
0500: Looked like Bagboy was rucking and also had a sand bag as a coupon. Was going to strike up a conversation and offer to help put his stuff away, but was secretly afraid I wouldn’t be able to lift any of it.
0500 something: Saw a bunch of runners come in from presumably their houses? Either that or there was a #RunStandard that YHC was not privy to, apologies.
0530: Mosey around the parking lot with high knees, butt kickers, and long striders.
Disclaimer, including direction challenges for YHC.
WARMORAMA:
- Press Jacks x 15 IC
- Side Power Lunge x 10 IC
- Slow Windmill x 10 IC
- Slow Deep Squats x 15 IC
- Mericans x 10 IC. HOLD for:
- Mountain Climbers x 15 IC. HOLD for:
- 1 minute elbow plank. HOLD for:
- Mericans x 10 IC
The Thing:
Run to the fountain area.
- 50 Jump Squats and 50 Dips. But we cleverly avoided any BS calls by breaking them up as follows:
- 5 Jump Squats, 5 Dips
- 10 Jump Squats, 10 Dips
- 15 Jump Squats, 15 Dips
- 20 Jump Squats, 20 Dips
Run to some rails on the street, for:
- Decline Mericans x 10 IC
- 1 minute elbow plank (Bagboy: “I’m not saying he’s out of ideas, but…”)
- Burpees with 180 degree turn on the jump x 10 OYO
- Incline Mericans x 10 IC
We found a hill, and collectively decided it would be best to lunge walk up it. Then we did Monkey Humpers x 15 IC.
We ran some more. Maybe even lunge walked up another hill. Magically, ended up back at the Pavillion area thanks to many of the regulars who didn’t let us get lost. We did:
- Diamond Mericans x 10 IC
- 1 minute elbow plank
- Knuckle Mericans x 10 IC
Ran back to the AO, where we did:
- 60% sprint to far end, followed by 10 of the 180 degree Burpees
- YHC asked Outlaw for a 10 count: DENIED!
- 80% sprint to the coffee shop. Wave to the JAVA crew.
- 90% sprint to the far end, followed by 8 of the 180 degree Burpees
- Mosey to the cars for Mary
MARY:
- Man Maker Elbow Plank x 1 min AMRAP
- LBCs x 35 IC
Recover, recover. We covered about 2.1 miles according to Strava.
Moleskin:
- This is a fantastic crew. Several OGs here, pushing each other.
- There were more “Respects” (4: Jersey Boy, Dr. Suess, Outlaw, and Bag Boy) than there were “Hates” (3: Bouncey House, Ramrod, and YHC). To YHC that means, get here and check out this AO, and get to know the OGs.
- Link to Saturday’s “Super Steve ALS Walk” found here: http://f3lakenorman.com/content/super-steve-als-walk. Please come out and support what Outlaw is doing to help out a friend. Aye Outlaw, you have a generous heart sir…
- …but the punches, why? Oh, Burpees? Is that still a thing with you bro?
- Thank you to some of the regulars who ensured we didn’t get lost today: Omega, Mayhem, Hollywood, and others.
- Finally, an appropriate name for the first Mary exercise today, courtesy of Gnarly Goat.
- Ramrod. Those shorts man. I can’t even.
- Blackbeard – an acceptable amount of running is anything under 5k, yes? We’re good, well below that buddy. Looking fast out there. Ditto, Soprano, Beetle, and Bouncey.
- Thank you Hippie for the opportunity to lead. This is a fine crew and AO here.
Turnpike.