15 men came out of the shadows to help me celebrate my last birthday before RESPECT. Stealing a comment from The Count – he said it was #Prespect. Not listed on the web-site = Spaulding
Master Q Deep Dish was sidelined with a back injury – so I made the drive from across 73 on my own. Cars were filing in right up until 5:30, maybe even 5:31 (Ninja Turtle??).
Warm-o-rama
Mosey down towards Which Wich and around the lot to the nromal launch zone – nothing fancy, a little carioca along the way. The warm up was all your favorites: SSH, IST, Cotton Picker, Toy Soldier, Windmill, Mountain Climbers, Carolina Dry Docks, a little stretchy stretchy, and we were on our way.
The THANG
ACT 1 – Against Titan's better judgement, we headed towards the parking deck ramp. To commenorate my 49th, we would ascend the ramp and do 4 burpees, descend and do 9 jump squats. All PAX do 5 sets.
Over to the bricks by Dick's – People's Chair with air press. There seemed to be a strong odor of gas, and neither Toxic or Amen were with us this morning, so we wrapped things up on the wall.
Head to the lot across from Dick's
ACT 2 – Gazelles in one line, Slower Gazelles in the other line. Find a partner in the opposite line. Partners ran around the lot in oppostie directions. Upon meeting up – drop and perform 10 partner mericans. Continue running the way you were headed. Continue this until you completed 4 sets of mericans. Once you hit four, mosey over to where Act 2 started.
Intermission 1 – Indian Run down to the Gap and over to the blocks at Chipotle
ACT 3 – everyone grab a block
Circle up for – squats, curls, oiverhead presses, up right rows, bench press
Find your partner.
Partner 1 farmer carries both blocks. Partner 2 drops and does 10 mericans then catch up to partner 1 and flip flop. Continue rotating until we made 2 loops around the lot.
Put the blocks back.
Intermission 2 – Indian Run back to the launch.
MARY
Not a ton of time – LBCs, Low Flutters, Recover Recover.
Birthday Cake Moleskine:
– Great group of men this morning. Some F3LKN royalty and some newer faces on the way to royalty status.
– Titian announced his final Q as Master Q of Fission will be tomorrow when he turns things over to Cousin Eddie. Titan always pushes the PAX and has a lot of fun while he does it. Thanks for the leadershp at Fission. You are leaving things in good hands. Does anyone post more (and Q more) than Cousin Eddie?? This guy is everywhere.
– Prayers up for Deepdish for a quick recover after throwing out his back.
– Crazy weather we've been having. Snow yesterday. Low 40s at the workout and low 70s as I write this backblast. At least its not rain.
– YHC snuck a fair amount of running into this bootcamp – I had us closked at just over 2.5 miles.
– Always an honor to be with you fine men. What a great way to start another trip around the Sun.
Peace,
Holiday