It was a cool but not cold morning at GCC for today's Dragon Slayer. A few men were already at work once I pulled into the lot getting their daily dosage of burpees before 0530. If only they knew the Q's plan for the morning…or maybe they did know and did them anyway?
After realizing I forgot my headlamp in the car (idiot!), I grabbed it and got back to the group as the clock struck 0530.
We grabbed our KBs and headed to the lot west of the church and did some standard fare warm ups: SSH, IST, carrot puller, windmill.
Workout:
- Run to pull up forest from parking lot, 10 pull ups, run back to parking lot
- Run to pull up forest from parking lot, 10 pull ups, run back to parking lot and stack 20 hand release merkins
- Run to pull up forest from parking lot, 10 pull ups, run back to parking lot and stack 20 hand release merkins, and 30 squat to press with KB (finally!!)
- Run to pull up forest from parking lot, 10 pull ups, run back to parking lot and stack 20 hand release merkins, and 30 squat to press with KB, and 40 skull crushers
- Run to pull up forest from parking lot, 10 pull ups, run back to parking lot and stack 20 hand release merkins, and 30 squat to press with KB, and 40 skull crushers, and 50 KB swings (surprise!)
- Back to the church for 50 burpees (very difficult at the end of a workout…not wise)
- Mary: 10 single count LBCs OYO (???)
- Recoverecover
Moleskine:
- Credit to Bunyan for this one…I borrowed heavily from a previous workout of his. Perfectly simple and challenging.
- I went in thinking the pull-ups were going to be the toughest part but the hand release merkins really slowed me down every round.
- Bunyan workouts (aka Don Ho workouts according to Jobe) always have a lot of running and a lot of reps that keep the heart rate up and that was the goal for today. A mix of cardio and strength.
- Don Ho already had run 3 miles by the time I opened my activity app on the Apple Watch.
- Dingo and Spreader came in tandem and looked strong as ever.
- Jobe did burpees just after a kid's bball practice and 5 Guys. Probably has another kid on the way too.
- Cherry Bomb did workouts in between every workout I had planned. One of these days I'll be that fit.
- Smokey was today's MVP, looking strong and CONFIDENT with that 35 lb KB!! Double kudos to you sir.
- I was honored all those who attended chose Dragon Slayer today vs anywhere else. As a Q I am always nervous of who may or may not show. What the weather may or may not do. Will the plan work or not. But I never have been let down. There is always the right group for any given morning. And the weather will do what it does, but it forces us Qs to plan a little (I swear I worked on this for a while) and then roll with the rest. And the feeling you carry with you the rest of the day is well worth it. We accomplished something worthwhile when most of the rest of LKN was just waking up. Thanks again to all the pax for constant motivation. Get on the calendar to Q now and you will be glad you did later.
- And…getting off my high horse now!
-BM