23 PAX on a warm day at The Wilderness for a Turncoat / Turnpike co-Q. (Not Q vs. Q, and not a "duel" as some Strava posts suggested. This was a friendly co-Q!). Here is roughly what went down:
0440: Run standard with Don Ho, Hoodie, Lego, Mr. Holland, PopTart, Turncoat, and YHC. Or, if you prefer acronyms: DH, Mr. H, Lego, Hoodie, PT, TC, and TP. Got it? We did hill repeats. Mr. PopTart departed after the standard but is included in the PAX list for his hard work nonetheless.
0510:
WARM-O-RAMA: (TP)
- Mosey to the end of Oakham Street with some high knees, butt kickers, and side shuffles.
- Circle up at the cul-de-sac. Disclaimer given.
- Press Jacks x 15 IC
- 1 Burpee
- Side power lunge x 10 IC
- 2 Burpees
- IST x 15 IC
- 3 Burpees
- Soybean farmers x 10 IC
- Mericans x 10 IC. HOLD for:
- Mountain climbers x 15 IC. HOLD for:
- Elbow plank x 30 seconds. HOLD for:
- Mericans x 10 IC
The Thing – TP:
- Mosey back to the start-ex. Oh, but with Quadraphilia. Plank while waiting. Partner up. Turncoat was of course my partner, this should not be questioned going forward. Ok?
- Partner leg throw downs x 25 OYO.
- Flip flop.
- Repeato? Honestly can't remember.
- Partner 1: Jump / knee ups x 15 OYO
- Partner 2: Elbow plank while waiting.
- Flip flop and repeato. (That one I'm sure we did twice)
- Everybody: Low flutter x 25 IC
- LBCs x 25 IC
- Hand off to the honorable Turncoat.
The Thing – TC:
There were cones! 2 lines of them. Everyone line up.
- 3 x through via shuffling to the back cone line, hustle up to the cone in front of you
- Then 2 lines for:
- Sideways plank walk to the right. Every yellow cone do a Merican. Every blue cone do a hand release Merican. Every orange cone do a donkey kick. Hey, that was harder for some of us, ok? Ha.
- 2 x through via backpedal around a cone, hustle up to the cone in front of you
- Sideways plank walk to the left. Every yellow cone do a Merican. Every blue cone do a hand release Merican. Every orange cone do a donkey kick.
Everyone get a cone of their own
- "Quick feet" around it clockwise, counterclockwise, then repeato both. 30 seconds of each.
- Mericans x 10 IC, get low enough to hit your chest on the cone.
- Rosalita x 10 IC
- Low Dolly x 10 IC
- Slow Mericans x 5 IC, with 5 second holds at chest on the cone.
- Dying Cockroach x 15 IC
Apologies TC, I may have forgotten a few due to lack of oxygen. Please sound off below and I'll fix it!
Recover, recover. According to Strava, we covered 1.08 miles.
Moleskin:
- Prayers up for Mr. Brady Hatcher, whose Dad passed away yesterday.
- Announcements: F3 Dad's / Kids workout on Saturday at BRP. Please see The Count's tweets for important safey announcements, including this preblast: https://f3lakenorman.com/announcement/free-non-certified-cpr-training-coming-to-the-mighty-jungle and this: https://f3lakenorman.com/announcement/safety-best-practices-for-pax
- It was great to Q with my friend Turncoat. We'll do this again for sure.
- It was awesome to see Foosball out there hustling today. Great work buddy. Foosball rolled in at 0530 not knowing that The Wilderness started a little earlier than most AOs. Luckily, many of our veteran PAX were helping him sort out some of the differences and I'm sure a conversation over coffee will help more.
- Lego, I suppose, met the Standard. But he did drive part of it in his Jeep. And my mans had 2 different shoes on *shrug*
- Some mumble chatter overheard, in no particular order:
- When can we switch to Turncoat?
- That's a lot of Quadraphilia.
- When can we switch back to Turnpike?
- This is why you lost at Q vs. Q Turnpike.
- Why do we need gloves today?
- "TWSS" was used a lot today. Mr. Holland, coincidentally, found an instance where the joke actually doesn't work and Etch corrected him.
- Amen is on his own island.
- Turncoat, you are ruining not 1 but 2 pairs of my shoes.
Aye gents, great work today. Humbly: TP / TC a.k.a. "The Turn Brothers".