5 PAX answered the early 0515 call for "a special WARM-O-RAMA" then we were joined by 1 more at 0530. It all went down something like:
0515: Turncoat, Garcia, Swing State, and Lawn Dart answered the "early call". Shamelessly, we merely did this:
- 50 Burpees OYO or 5 minutes, whichever came first
- Some calf and glute stretches proscribed to me by our friend Big Mean
That is really a shameless way to fit in some Burpees we wouldn't have time for, but we're all better for it and there were surpisingly minimal complaints!
0530: We were joined by Roadie, who did not see the #Preblast. Not your fault, the 0515 start was not typical !
Mosey around the parking lot with high knees, butt kickers, Quadraphilia, and long striders. End at the back of the school near the track. Disclaimer given.
WARMORAMA:
- Press Jacks x 10 IC
- Side Power Lunge x 10 IC
- Slow Windmill x 10 IC
- IST x 15 IC
- Slow Deep Squats x 15 IC
The Thing:
A core centered workout with attempts at longer holds than usual. Partner Up. Size does not matter.
More Warm-up Ish things:
- Partner 1: Balls to the wall
- Partner 2: Run around the track
- Flip Flop
- Partner 1: Elbow Plank
- Partner 2: Run around the track
- Flip Flop
- Partner 1: Monkey Humpers 30 or AMRAP
- Partner 2: Run around the track
- Flip Flop
Everything should be warmed up and burning a bit, from shoulders to legs.
Core Stuff:
- Everybody: Elbow Plank x 2 minutes. Discuss: F3 Names and duration in F3.
- Partner Leg throw downs x 20
- Flip flop and repeato leg throw downs.
- Partner 1: Sit-ups x 20 OYO
- Partner 2: Plank and hold partner’s feet
- Flip Flop
- Everybody: Elbow Plank x 2 minutes. Discuss: Who EH’d you to F3?
Over to the walls for:
- Protractor: Holds at 30 degrees, 60, 90, 60, and 30
- Monkey Humpers x 15 IC
- Wall Sits x 2 minutes. Discuss: Favorite AO to workout.
- Monkey Humpers x 10 IC
- Recovery lap around the track with sore legs!
Find your partner again for:
- Partner 1: Elbow plank
- Partner 2: Bear crawl to end of parking lot, run back
- Flip Flop
Then we all did a roughly half lap of Lunge Walks.
Mosey to the front parking lot.
Mary:
- Some sprints, backwards and forwards
- 1 Burpee thrown in there, despite the promise not to!
- LBCs x 51 IC
- Shoulder Touch Mericans x 15 IC
- Elbow Plank x 30 seconds
Recover, recover. We covered 1.6 miles according to Strava.
Moleskine:
- Prayers for Swing State's M's Aunt Nancy (apologies if I misstated the relationship here).
- Praises for Swing State's new niece. Believe he is now a 7 time uncle.
- Check out Turncoat who has the Q tomorrow in Davidson, and Roadie who has the Q Friday at The General. Great job today men! And TC good luck in the HH. (This BB needed more acronyms)
- Garcia looking strong out there. Good luck if you decide to run the Huntersville Half this weekend, understand if you don't because of Achilles issues.
- Lawn Dart came at 0515 despite knowing it was merely Burpees! Strong work today, even tried to solicit some Qs for Fallout. #Alwaysbeselling.
- Thank you Swing State for the opportunity to Q. Sorry if the 0515 start scared people away or caused confusion.
Turnpike