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.