January 8th, 2018 By Chum

12 pax (and 2 runners) shook off their blankets to revel in the forecasted rising temperatures this week at Pile Driver. 19 degrees is still warmer than 12 degrees. Don’t call it a heatwave.

• Disclaimer, Check
• Free advice, check
• Advice accepted, pending…

WARMUP

• Mixed Mode Capri Lap (jog, karaoke, jog, karaoke)
• Dragon Merkins for 30 yards
• COP
  • SSH x 20 IC
  • Merkins x 10 IC
  • IW x 10 IC
  • HB/HA x 10 IC
  • LSS x 10 IC

THE MAIN THANG

• Pick a racing partner
  • together merkins x 10
  • race against each other for 200m
  • together WW2 x 10
  • run backwards together for 100m
  • rinse and repeat all the way around the track. (approx total 1200m or 3/4 mile)
• Individual work (field corners on the soccer pitch)
  • corner 1 – merkins x 10
  • run to half-line opposite side
  • corner 2 – Carolina Dry Docks x 10
  • run across mid field to opposite side
  • corner 3 – Squats x 10
  • run back to opposite back corner
  • corner 4 – burpees x 10
  • 100m dash down side-line to flip the field
  • rinse and repeat
  • finish after the 100m dash back to the beginning
• Leg and Wall work
  • everyone wall sit on the white line
  • hands out, palms down
  • parallel position to toe touch x 20 IC (think Wayne’s World we’re not worthy scene)
  • run to fence and back
  • everyone wall sit on the white line
  • hands out, palms up
  • parallel position to high wall touch x 20 IC (throw it over your head and behind)
  • run to fence and back
  • everyone wall sit on the white line
  • Chinese Fire Drill (each pax take a turn running around the structure while everyone else wall sits). . . and oh yeah everyone move to the next hole while the last man is running, surprise!

MARY

• LBC x 13 IC
• Freddie Mercury x 13 IC

AMEN

COT

NOTES

• It’s always a joy and an honor to lead. Thanks to the pax for posting a dozen in this morning’s cold. Between the hot air and the wind sprints we warmed things up a bit
• YHC doesn’t know if any watched that game last night but the pax were looking a bit like the Panthers receiving corp, not many were getting any separation. It seemed everyone was running in like speed. Maybe that’s a good thing. The Q’s partner had him beat on the first of 4 legs but let him make up the difference in the 2nd
• for the sake of the PG rating on the site, some comments in today’s mumblechatter will go unpublished. Needless to say, lots of good laughs this morning! keep it up.
• The season might be over, but I got one more thing for ya; KEEP POUNDING men!

ANNOUNCEMENTS

• F3 MECA Winter Gala January 27, 2018 (Pre-blast and RSVP info here)
• Wednesday Pain Academy will converge with Conviction at Stallings ES
• Happy Hour tonight at Big Als Pub And Grub 0700pm

Piledriver

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