With the #LKNBRR only days away, 18 PAX showed at #MightyOak after YHC promised a taper friendly workout. This being Halloween, and with YHC still a relative newbie to F3LKN, I wasn't totally sure what to expect when Roadie hit me up for the Q a few weeks ago. Were costumes an expected part of the protocol? YHC erred on the side of caution and decided not to go in costume. Unfortunately, not all PAX took the same route and now we can't unsee things (more on this below). Here's how it went down:
0500: 4 Goatbusters (DonHo, Lego, Turncoat and YHC) met the standard with 3.1 miles at 2F pace. Towards the end of our run through Macaulay, we ran past Bouncey House's place and noticed the garage door was open as was the car door. Anticipation was heightened that he may be joining us.
0525: We rolled back into the GOE lot to find a large and seemingly eager PAX ready for a Basin Run friendly, old school beatdown.
0527: The PAX are blinded by a glittery light approaching the circle. No wait..it's Bouncey House in a skin tight yellow unitard. YHC had actually seen this look before as part of a family Halloween outfit, but the visual is quite startling nonetheless. Based on the look of horror surprise on the PAX faces, YHC quickly decided to audible away from any sort of stretching or partner activites.
0530: Go Time Mosey around the lot and head back toward the basketball hoops. Circle up for…
WARM-O-RAMA
#Disclaimer – YHC adds a line about not being responsible for any sight loss due to looking directly at the unitard
- SSH x 25
- IST x 10
- Carrot Puller x 10
- Merkins x 10
- Plank Jacks x 10
THANG
Line up across back line and do 5 burpees
run to first hoop – 5 more burpees run back to start 5 more burpees
REPEATO until you have get to all 4 basketball hoops
Running Burpee Count: 45
Mosey a lap around the track and grab a block on your way back
- Curls x 10 IC
- Shoulder Press X 10 IC
- Skull Crushers x 10 IC
- Chest Press x 10 IC
Run half a lap down to the playground and split into 2 groups for a Pull Up/ Burpee ladder
- Pull-ups x 8 Burpees x 2
- Pull-ups x 6 Burpees x 4
- Pull-ups x 4 Burpees x 6
- Pull-ups x 2 burpees x 8
Running Burpee Count: 65
REPEATO until 3 sets of block work and 3 sets of ladder are complete
Running Burpee Count: 105
Mosey back to to front parking lot for..
MARY
- Low Flutter x 30 IC
- Mason Twist x 20 IC
- Merkins x 10 IC
Recover Recover
Moleskin
- Strong work by all PAX today. 105 burpees, 60 pull ups and the block work didn't feel like an easy workout. This #bb would have been sooner, but YHC had much trouble lifting my arms for the rest of the day
- Apprently, YHC's skull crusher form leaves a bit to be desired. Thanks to the form police (LEGO) for pointing it out very loudly
- Auto continually complains about the amount of running involved in any workout
- Good to see Sweet C out there today. Those mini pull-up bars aren't exactly Clysdale friendly, but he still crushed it
- Tclaps to Kosar. That guy can bang out burpees and pull-ups like no one else. This was after completing a full Murph on Monday and speed work at Gaga on Tuesday.
- Good luck to all teams in the Basin Run this weekend. Stay safe out there boys.
- All in good fun, thanks to Bouncey for bringing some humor to the group this morning. First F is important, but 2ndF is what makes it all worth it.
- Thanks to Roadie for the opportunity to Q at one of the best AOs in LKN
Aye,
Hoodie