10 pax, including one 2nd post FNG, Travis Miller – now F3 Dry Heat – took the red pill and finished the week strong at #TheFoundry. Here's the recap:
0500: Billy Bob and YHC ran a 3.3 mile Standard through Cedarfield neighborhood and back down the greenway, arriving back at the AO just in time for YHC's Q.
0530: Commence mosey to far end of parking lot just as the 10th pax is rolling in. Circle up. Disclaimer.
WARM-O-RAMA:
- SSH x 20 IC
- Toy Soldier x 10 IC
- Squat x 10 IC
- Mountain Climber x 10 IC
- Merican x 10 IC
THANG:
Mosey to rock pile. All pax grab a rock that they can both shoulder press and push along the ground. Mosey to first parking lot lane.
- Bear crawl and push rock ~ 50 yards.
- Alternating Forward Lunge x 10 IC
- Pick up rock and perform shoulder presses as pax walk to end of lane. Put rock down.
- Wide Merican x 10 IC
Mosey to second parking lot lane.
- Bear crawl and push rock ~ 50 yards.
- Alternating Lateral Lunge x 10 IC
- Pick up rock and perform curls as pax walk to end of lane. Put rock down.
- Diamond Merican x 10 IC
Mosey to third parking lot lane.
- Bear crawl and push rock ~ 50 yards.
- Slow Deep Squat x 10 IC
- Pick up rock and perform shoulder presses as pax walk to end of lane. Put rock down.
- Staggered Merican x 10 IC (change hand positions halfway)
Mosey to fourth parking lot lane.
- Bear crawl and push rock ~ 40 yards.
- Low Flutter x 15 IC (with optional rock press)
- Pick up rock and perform curls as pax walk to pullup bars. Put rock down.
Partner up.
- Pullup x 10 OYO
- Partner plank situps x 20 (each pax)
Repeato pullups and partner plank situps.
Repeato again, but only 5 pullups and 10 situps this time.
Zamperini rocks back to rock pile and mosey to pavilion.
- Elevated Leg Dips x 20 IC
- Elevated Leg CDDs x 20 OYO
- Elevated Leg Dips x 10 IC
- Elevated Leg CDDs x 10 OYO
- Elevated Leg Dips x 5 IC
- Elevated Leg CDDs x 5 OYO
Mosey to grassy field for Makhtar N'Diaye x 10 OYO.
Mosey back to cars for Mary:
- LBC x 20 IC
- Alphabet (Capital Letters)
- Dying Cockroach x 20 IC
- Peter Parker Merican x 10 IC
Recover, recover.
MOLESKIN:
- Welcome Travis Miller, now F3 Dry Heat, and TClaps to Billy Bob for the EH. Dude crushed it out there, and didn't break a sweat, hence the name. Stuck around for 2nd F and picked up YHC's coffee – thanks, brother! Hope to see you out here again soon.
- Thanks to Billy Bob for joining YHC for the Standard. It's remarkable how, no matter how early you #pb that you're going to run (or do anything, really), a brother always seems to show up, and you don't have to go it alone. Enjoyed it, BB.
- "Don't Q it if you can't do it." YHC breaks that rule anytime YHC calls for pullups because, well, I suck at them. But gotta keep working on them, so hopefully the pax will give YHC a pass there. But I also mailed in some of those elevated CDDs, and definitely some of the Peter Parker Mericans at the end. Cobains, guys…. I was smoked.
- The Odyssey crew gave us a fly-by. Love a good fly-by. Thanks, Odyssey guys!
- Thanks to Qbert for the opportunity to lead this morning, and thanks to <Caboose or Flo – can't remember who got it> for stepping up to take next week's Foundry Q.
- Thanks as always to Auto and Eeyore for the EH in June 2016. I'm forever grateful.
Aye,
TC