8 pax side-stepped the thermostat readings and shot over to The Mighty Oak for Spartan-like sandbag carries and cindy blocks of various size & weights. Here We Go !
Mosey thru front parking lot doing regular run, side straddles, karioca, and Quadrephelia
Stop at Barcelona Red Camry for Sand Bag in new Brute Force carrier (Nice) & mosey to locate a favorite cindy block in back of Grank Oak Elem. Circle up for warmup.
Warmorama-
SSHx 25 IC, 2 Burpees OYO
IST x 15 IC, 4 Burpees OYO
Windmill x 15 IC, 6 Burpees OYO
Toy Soldier x 15 IC, 8 Burpees OYO
Squats x 10 IC, 10 Burpees
Partner & their Sandy-
Partner A – Walk or light Yog with sandbag on back of neck around around back "chalk" track one complete lap
Partner B – Run laps till A completes full lap with sandbag, FlapJack & Repeato
Remaining pax circled up hitting upper and lower body, and cardio Fosho, with Cindy until their partner-combo turn.
Exercises from memory strictly (Weinke) went thru the wash for first time ever. Exercise counts will be estimated base on total number of exercises being higher level.
Exercises were lead in a circular, rotating fashion (hey that sounds familier, F3 should use that ): mericans, LBCs, squats, incline mericans on block, decline mericans on block, bent over rows w block, mason twist, peter parkers, mtn climbers, scorpion dry docks, alt side step on top block, russian twist with blocks, dips leaning on top block.
Once all partner groups completed Sandy work, one last bootcamp combo.
3 Burpees OYO. On last hop, immediately pop into SSH x 15 single count OYO, for 3 Sets completed.
Mosey to block drop off to release our rock friends, 15 sec elbow plank, then mosey back to AO launch lot area for Sandy release to trunk.
Time – DONE !
El Rumpel Moleskina:
1- Thanks to Swing State for allowing me to Q the overlay of the Mighty Oak AO !
2- 24 temp & 39% humidity made the morning "laser cold" where it does not hesitate to chill you to the bone. Since pax were in perpetual motion, we raised our body heat quickly & consistently (sweat like hogs).
3 – Travolta was leading & owning the sandy bag exercises. His GoRuck Heavy experience was showing loud & clear, but unfortunately he stated his Ruck is retired. It even has a retirement outfit – good stuff ! Spartan Race sand bags can vary from 50 to 85 ish pounds depending on AO, gauged distance of obstacles, and terrain, and what kinda mood the Volunteers are IN. Usually a huge hill or mountain to carry sand bags extensively for over 1/4 mile. Thought it would be cool to show newer guys the type of pain distributed by OCRs and Spartan's specifically.
4- Egyptian & YHC hit the road after MO beatdown for initially was mentioned as a slow, short jog. We had MQ Swing State with us to tryout and break in some new extra cushion running kicks, but pealed off to fight hard another day. Post rdn was turrible to Sam Furr & back. We played game of Frogger because of some assanine sidewalk engineering. On way back from Sam Furr, both laughed as we watch I-77 traffic already ridiculous at 6;40am.
5- Thanks to my F3 brother, The Count, & BRR Captain of #SoCSAUPithurts for 2017 for being a solid team leader and top-knotch friend, and bringing home 3rd Place LKN finish with our best team pace and overall finishing time in past 3 years. It was truly Awesome. Will always appreciate and remember my year #3 of the Blue Ridge Relay. If dem dare mountains could talk……..SO… Running leg #21, I believe the "hill person"on his porch clearly and decisively yelling to his road-charging, CUJO-sized dogosaurus with the gutteral bark & blood-curdling growl of death (at least that's what I saw or imagined in the pitch black of my own mind's hysteria,by myself – not scared though right ?) "SAM, U GET BACK HEERE BOY BEFO I MAKE A FIRE OUT OF YOU !" as I politely said thank you kind sir and got the fun house out of there to finish over 8 miles of the best kind of BS running. Love U America & Blue Ridge Mtns.
KICKED MY OWN ARSE (KMOA). Smoked fosho !
Mayhem (in the AM)