The Two-Way Train

Twelve PAX hit the rails running on this cool and calm morning…

WARM-UP

• Mosey to the backlot, SSH x 20 (IC)
• Mosey to the upper lot, Cotton pickers x 15 (IC)
• Mosey to Rehab center back entrance, Air squats x 15 (IC)
• Mosey to the mall parking lot, circle up
• 5-stage Merkens – as the name suggests, we did Merkens in 5 stages, beginning with 1) straight-arm plank, 2) halfway to the ground, 3) all the way down but chest slightly off the ground, 4) halfway back up, 5) back up to a straight-arm plank.  At each stage, we held for a 10-count (going around the circle so everyone got a chance to do the counting).  We did 7 sets of these, harder than it sounds.

THE THANG

• THE TWO-WAY TRAIN: Using the four light posts as our track, we ran a reverse Indian run with two six-man trains opposite one another.  This meant that the lead man had to sprint until catching up with the opposite train.  We did this until everyone had a go as the sprinter.
• INDIAN RUN AROUND THE MALL: We all lined up single-file in front of the Belk entrance and did a standard Indian Run around the mall.  The back man had to drop down and do 5 Crossfit burpees before sprinting to the front.  We did a full revolution around the mall so the entire 12-man group got a turn as the sprinter.

MARY

• LBCs x 25
• In-and-outs w/ hold for 1 minute
• Alternating scissor kicks w/ hold for 2 minutes

MOLESKIN

• Pretty manageable group today – not much chatter but not too much whining about the WOD either.  I think we struck the right balance.
• Some idiot parked his truck on the periphery of our train track during the two-way run.  That apparently wasn’t sufficient so he then moved his truck to the exact center of our track.  A few minutes later his buddy pulled up in a minivan and some nefarious activities commenced.  I made sure to hock a good-sized quid on the bed of his truck during my last pass.
• The alternating scissor kicks have been known to turn even the toughest PAX into a wheezing, gasping mess.  But today Cupid was really on another level, Deertick compared his panting to labor pains.
• As always I appreciate everyone for coming out and supporting my efforts as Q.  Especially today, as I know a couple of us weren’t 100%.  Until next time…

Aye!

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