Is Scrappy Still Milking That “Hurt” Ankle?


14 embraced the overly moist morning air for YHC’s first master Q at The Foundry. Don Ho, Turncoat, and YHC posted for a 3 mile standard.

 

Warm-O-Rama:

Mosey to the pull up bars

SSH

Toy Soldiers

Girl Fights

 

5 pull ups

10 mericans

15 squats

Run the island

Repeato, repeato

 

The thang:

 

Mosey to the rock pile

Bear crawl rock push up each lane (not sliding with the rock) , exercises and a hot lap around the corresponding island.

 

Island 1- bam bams, flutter kicks

Run

Island 2 – curls, shoulder presses, skull crushers, mericans and 5 burpees OYO.

Run

Island 3- Repeato

Run

Island 4- 5 pull ups, 10 push up, 15 squats

Run

Island 5- zamporini to the rock pile.

 

Mosey to the wall and partner up.

Partner A: balls to the wall

Partner B: 5 burpees

Repeato, repeato

 

Lunge walk to the fireplace

Decline mericans

Step ups

 

Sprint to the cars

5 burpees OYO

Shoulder touch mericans x10

 

Mary :

Flutter kicks

6 count Maktar J'ai

Don Ho- low dolly, flutter kick

Plank holds till 615

Recover recover

 

Mole Skin:

 

T claps to Don Ho for his service to the AO over the last year. The Foundry was the first LKN AO I posted in just a few months back, and has been a staple of my F3 diet ever since. The AO always has a strong showing and a reputation of being a tough workout every week. It will be an honor to lead.

 

I guess I need to hit the standard more often, that is the first time in many moons I have ran over three miles. It didn’t seem to have an effect on Don Ho or Turncoat, but my legs were pretty worn down for the workout.

 

I can’t hank Ditka enough for introducing me to bear crawl rock pushes. The PAX REALLY hate them. There was clearly some tension when ‘Line up with your rocks’ was called.

 

No one could keep up with Ty Webb or Firestone on the hot laps this morning. Each of whom have made me puke trying to keep up with them in the past.

 

Master Po has the Q next Friday and Caboose the Friday after. The calendar is low on Q’s all around, get out there and sign up!

 

Some one send out an SOS for Scrappy, I’d hate to think he has succumb to sad clown syndrome.