It was a cool day at The General but we warmed up quickly. The story goes as follows:
0502: Tagless, Samsonite, Wonder Bread, and YHC for a #RunStandard.
0526: Magnus plays AC/DC's "For Those About to Rock" on his speaker thing…and it foreshadowed the work we would do.
0530: Star Spangled Banner on the speaker then Pledge of Alligiance at the shovel flag.
Disclaimer given.
WARM-O-RAMA:
- 50 Burpees or Burpees AMRAP for 5 minutes by my watch.
- Elbow Plank x 30 seconds
- Soybean Farmers x 10 IC
- SSH x 10 IC
Mosey to the rock pile on Westmoreland.
The "Rock" Thing:
Everyone grabs 1 big and 1 smaller (traveling) rock. Partner up. We had 20 PAX so that worked out nicely.
- Partner 1 holds big rock overhead / P2 runs about 120 yards (estimate) to the edge of the next neighborhood.
- Flip flop. Then repeato, but the runner runs with his small rock on the 2nd iteration.
- Partner 1 bent over rock rows AMRAP / P2 runs.
- Flip flop and repeato.
- Partner 1 planks, partner 2 gently places small rock on P1's back. P2 runs.
- P2 then grabs rock and runs with it, while P1 continues plank.
- Flip flop.
- P1 squats with big rock / P2 runs.
- Flip flop and repeato but with 1 BIG and 1 SMALL rock.
- Flip flop and repeato again but with both BIG rocks. Put rocks away.
Quick Dora:
- 200 LBCs per team, 1 exercising while 1 runs.
- 300 Low Flutters (single count) per team.
- Hold the "Al Gore" until all teams finished.
Quick Leg sets:
- Slow deep squats x 15 IC.
- Monkey Humpers x 15 IC.
Mosey back to the AO for Mary.
Mary:
- Mason Twist x 15 IC
- Crunchy frog x 15 IC
Recover, recover. According to Strava we covered 1.8 miles. Some may have covered slightly more or less.
Moleskin:
- A hearty welcome to Adam, now known as "Hang 10". Thanks for bringing him out Wipeout! Wipeout and Hang 10 are both surfers and knew each other in Hawaii, hence the name "Hang 10". Looking forward to more work in the gloom with both of you fine gentlemen. 20-May-2019 Edit (Yes, long after the fact!): Added Hang Ten to PAX list above. Because OCD, lol.
- Magnus, this is an awesome AO! For anyone who hasn't heard, after the bootcamp there is a discussion for Job Seeker's / Networkers benefit. Hippie, Travolta, Magnus, Jersey Boy, and others led a nice discussion around interviewing and some of the questions one should try to ask. Oh…and there's free coffee after the workout!
- Thank you to Tagless for leading a Standard route, and Samsonite and Wonder Bread for joining for some 2nd F paced miles. Wonder Bread said it was his first #RunStandard so that is cool. Also his VQ is coming up on November 29th at Fission. Be sure to check him out and support a VQ!
- The workout featured several #Respects (Deep Dish, Jersey Boy, Crimson, Ranger, and Hippie), and several #AlmostRespects (Magnus, Stapler, and Ninja Turtle); all 49 years young. Great work by all. Jersey Boy was my partner today and worked his tail off. Hippie kept flying by me on the runs. Magnus and I think Deep Dish and others ran with the rock sometimes without being asked to! Thank you Ranger for coming down from Davidson. No papers needed, Huntersville is a welcoming town.
- Sorry Eeyore, this workout was a clone of Monday's workout at The Berean. Of course you crushed it both times.
- Good to see Snake Eyes as always. He is a regular at The General and admittedly YHC needs to get here more often.
- First time seeing Yosemite, Tuffy, and Hat Trick in a while. YHC tried to explain to all 3 that is was because YHC needs to bootcamp more often!
- In F3, if you call "50 Burpees" as a warm-up you may get a couple of joking complaints. But in F3, the men always work hard and power through them. Tons of respect as always for such an awesome group.
- Thanks to Magnus for letting me lead this fine crew.
- Plenty of announcements on the PreBlasts page. But if you are still hoping to attend the Christmas Party, you better sign up now before it fills up.
Aye. Turnpike.