We marked our territory at The Sword

by | Nov 25, 2019 | Backblasts | 0 comments

Event Date

Nov 25, 2019

AO

Q

PAX

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On a cool (35 degrees, ish) Monday, here is roughly what went down at The Sword.

0500:  It's going to be a solo #RunStandard…no wait…that's Marker!  Hey buddy!  We ran ~2 miles at a nice 2nd F pace, and ran into Rocket at 5:20 ish for what he calls his 800 meter standard.

0530:  Mosey to the corner of the parking lot with some high knees, butt kickers, side shuffle L / R, and Quadraphelia.

Circle up and disclaimer given.

WARM-O-RAMA:

  • SSH x 15 IC
  • IST x 10 IC
  • Soybean farmers x 10 IC
  • Slow deep squats x 15 IC
  • Toss the football around the circle x 3

The Thing:

Everybody grab a cinder block for:

  • Push block across the parking lot, the short section of LFC by the pull up bars.  Proper form demonstrated.  We were marking our territory with some nice chalky residue in the parking lot and that sweet smell of napalm er I mean concrete.
  • Front shoulder press x 10 IC, move to next section.
  • Push block across the parking lot, in the next section which is the full length.  This was met with some gripes I think, which the Q noted.
  • Front shoulder press x 8 IC, low flutters x 20 IC, move to next section.
  • Gave Rocket the option of pushing block again or Zamporini carry across.  He chose the latter so we did that.
  • Block curls x 10 IC, Front shoulder press x 6 IC, low flutters x 18 IC, move to next section.
  • Push the block across.  (No option given this time, but then the Q was kind and suggested to substitute if needed).
  • Block curls x 8 IC, Front shoulder press x 4 IC, low flutters x 16 IC, move to next section.

Intemission: 

  • Recovery run around the parking lot.  Stop at the back building for:
  • People's chair for 90 seconds including air press and touch them heels x 10 IC each
  • Return to blocks

Rocket was then given the option of pushing the block or "Exercise B" which he chose.  Not a great choice:

  • Crab walk while moving the block in front of you with your legs, about half the length of the parking lot
  • Slow deep block squats x 10 IC, block curls x 6 IC, front shoulder press x 2 IC, low flutters x 14 IC
  • LBCs x 20 IC at some point

Intermission #2:

  • Recovery run, stopping in the stone wall area for:
  • Step ups x 15 each leg OYO
  • Dips x 10 IC.  Return to blocks

Carry blocks back to their home via flexed curl position.

Gave the football to Rocket.  If he could punt it to the second Island, it would benefit the Pax.  He did, so:

We did exactly 1 round of The Murph: (instead of 2, thanks Rocket)

  • Pull-ups x 10 OYO
  • Mericans x 10 IC (these were a challenge for me, meaning I need to get to more bootcamps!)
  • Squats x 15 IC

Mosey back to the cars for Mary.

Mary:

  • Hamstring stretch, into calf raises x 10 OYO
  • Quad stretch left and right.  Theory that touching the opposite ear helps with balance…inconclusive.
  • Elbow plank including R / L arm up, for 45 seconds total.

Recover, recover.  According to Strava, we covered 1.28 miles.

Moleskin:

  1. We prayed for only 1 thing:  Please Lord help us be thankful for what we have this week.
  2. I'm embarrassed I haven't seen Crocs since (checks website) July 2nd apparently, and that was at Fartlek, a running workout.  He's been killing it at bootcamps and YHC needs to get to more of them.
  3. On that note, it appears this is the first time I've worked out with Buckeye, despite his presence at many bootcamps since starting 2 months ago.  Keep getting after it bud, it is good to have you in our region.
  4. I don't recall hearing a single complaint out of Knockout.  Seriously, just quietly crushed today's workout.  Nicely done.
  5. Rocket, today you made some decent choices, and maybe one suspect choice.  NEVER choose "Option B" without asking what "Option B" is, lol.  Great work today.  Appreciate the comedy as well, with the hopping stretches. 
  6. Marker, my dude, thanks for coming over from Denver.  Always great to catch up.  Can't believe we both have relatives in the small town of Wesley Chapel, FL. 
  7. Many announcements in the Preblasts including https://f3lakenorman.com/announcement/christmas-party-and-operation-sweet-tooth-fundraiser and https://f3lakenorman.com/announcement/mighty-jungle-homecoming (Rocket is the all-time leader in Mighty Jungle posts!) and https://f3lakenorman.com/announcement/huntersville-half-marathon-volunteers-holiday-5k-with-sfn (Rocket and Crocs are both running in the Huntersville Half).  T-Claps to Crocs for reminding the Q of these events during COT.
  8. Thank you Cherry Bomb for the opportunity to Q.  We marked our territory and took everything we could.  You were missed today bud, safe travels.
  9. Post Tweet Edit:  Oh apologies LFC MQs:  One block did not survive the questionable crab-walk-kick-the-block-exercise.  Also, Crocs will be taking one block home to keep it warm for the next workout.  *shrug*

 It was fun as always gents.  Happy Thanksgiving and safe travels.

Turnpike

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