The first thing YHC thought after returning home from this workout was "What the heck did I do to my back"? YHC is obviously doing something wrong. Let's try to dissect what that is:
0500: Short 2.1 mile mosey with Gypsy, met Banana Peel near the end. Those gents kindly helped get the water out of 1 tire and get both out of the forest. They are heavy, maybe 100 pounds ish? Back status: Still good.
0530: Joined by 6 others, we jogged around the back of the Church to pick up KBs for whoever needed them. The selection was somewhat more limited than usual since the Spearhead crew had a few.
Disclaimer given back at the front of the Church. Something to the effect of: "Ah, I see there are no other scrawny guys. Today's workout will feature some you vs. you type stuff."
WARM-O-RAMA:
- SSH x 10 IC
- IST x 10 IC
- Back status: Still good.
The Swing Thing:
- Mosey with KBs a ways, towards pull-up forest. Complaints that that was far away heard and acknowledged, so we stopped for:
- KB Swings x 40 OYO. Mosey a bit further.
- Mericans x 10 IC. Mosey the rest of the way. Split up and perform:
- Pull-ups x 10 OYO.
- Tire flips x 5 OYO.
So each series was 5, 10, 20, and 40 reps. Repeato 3 more times, with 1 "scrawny guy run intermission" mixed in at one point. Totals:
- 20 tire flips
- 40 pull-ups
- 80 Mericans
- 160 KB Swings
- Back status: Ohhhh….the KB swings. YHC is officially done with those. More on that later.
4 Corners work:
- 25 LBCs OYO
- Run to next corner, with or without KB.
- Repeato 3 more times for a total of 100 LBCs.
2nd 4 Corners iteration:
- 25 double count? low flutters (meaning each time right foot goes up is 1 count)
- Run to next corner, with or without KB.
- Repeato 3 more times for a total of 100 low flutters.
Mosey to near start-ex. The Q was conscious of everyone's time:
- If you borrowed a KB, double time to return.
- If you didn't, bear crawl until everyone gets back. Ouch, that left only YHC and Banana Peel bear crawling for what felt like 2-3 minutes.
Mary:
- YHC asked Bunyan to lead a Mary exercise while I grabbed my phone. Whoops. Burpees x 20 OYO.
- Elbow plank x 30 seconds.
Recover, recover. According to Strava, we covered 1.6 miles.
Moleskin:
- Prayers for a friend of Red Rider named Jerry. He has been diagnosed with cancer and the Doctors warned his time on Earth is short. We prayed for comfort for Jerry and his family during these times.
- WB = Tuck, and it showed as he crushed this workout.
- WD = Raven and Bunyan, whose age did not show as they also crushed this workout. In fact, Bunyan, 20 Burpees? Really?!? YHC should have known better though!
- Strong work from Flo today. I see you were at Bam Bam's Q yesterday with what looks to be about 800 Burpees if my math is correct. YHC attempted to deliver a Burpee Free workout until Bunyan foiled my plan.
- Banana Peel, good to see you back out there. YHC feels that a 4.5 month old baby is a valid reason to post less, you don't need to apologize. However, it is great to see you out there despite the decreased amount of sleep.
- Caboose, thank you for rattling off several worthy KB exercises. YHC heard them, yet by that point my upper body was too smoked. Scrawny guy problems you wouldn't understand. YHC is officially retiring KB swings though and will have to learn some new exercises. Speaking of…
- …Gypsy. He has tried to teach YHC some new ones. My man took the time on his very first Q to introduce some cool KB exercises. See here: http://f3lakenorman.com/backblast/misbehaving-in-the-back-of-church. I mean, dang, I should have simply re-read that BB and brought some of those exercises. Will try to do better next time. Also, great catching up during the Standard.
- Bam Bam, thanks for the opportunity to Q. See above ^, will try to do better next time. Always an honor to lace them up with the men of F3 Lake Norman.
- Announcements: Polar Bear this Saturday. See Preblasts for more details. Q School to be held likely March 17th at The Estate.
Enjoyed it gents, Turnpike.