March 1st, 2018 By Sugar

Having reminisced a few workouts ago about the good old days of The Fishbone I thought I’d work a bit of that in for my next Q. Not the entire Fishbone as that would be nuts during a regular Beatdown – mutiny for sure! (too much running/distance) So I thought I’d do a Fishbone-ish kinda thing but throw in some ‘special’ activities! Although I enjoy making workouts up as I go along (surprise factor) I actually planned this one. But I didn’t plan for the the rain – that was just a little extra bonus which made for perfect conditions on the Greenway! It all went a little something like this:

Disclaimer and short Mosey to the covered entrance to provide just a little hope of staying dry.

Warmarama
SSH
Tempo Squats
Merkins

During our covered warm up the rain started coming down pretty hard which was a sign to cut Warmarama short and go play in the rain.

The Thang

Head down the greenway for with some exeercises called pit along the way. Only one catch: each PAX must pay a 5 burpee toll EACH TIME they bridge cross a bridge.

Bridge 1
Toll. Sprint to end for 10 derkins, 20 jump squats and 30 Sham-WOW LBCs (cause you leave a dry spot – see?)

Mosey to Bridge 2 – Toll Bridge suicides

Pay the Toll and run to the end of bridge and back (YHC gave an out – stay on the bridge to not have to pay another toll)
Pay the Toll and run half way to shelter and back paying another toll to cross back across the bridge.
Pay another Toll and sprint to shelter where we honor former Rolling Stone PAX and Fishboner Milk Bone with 50 WWII sit-ups! Crowd Favorite!!

Mosey to Marquette Grinder

5 to 1 ladder – BUrpees and Squat Jumps (burpees first at the bottom) Finish at the bottom. (so we can go back up with sometime special of course)

In honor of Statesville fallen PAX IHOP (RIP), IHOP/Bear crawl to top of hill by doing 10 right leg hops, 10 Bear Crawl paces and 10 left leg hops. Repeato until you reach the top.

Indian run back to the Olds School with a 5 merkin special in the back.

We had a few extra minutes for some rock work so we stopped at The Old School rock pile for some Jack Web-ish curls/overhead presses to 5 and then back down.

Mosey to WROP for Mary
Reverse crunches, Rosalitas, Dying Cockroach, Flailing Cockroach (new), Pretzle Stick and elbow plank to kill a minute.

NMMS
What an awesome morning! Perfect conditions – 50-ish and light rain. Thanks to all that showed and for all that missed, you missed a good one. Although not as fast pace as the original Fishbone still a decent workout. We’ll have to repeato that one again soon.

Convergence this Saturday for Tradition anniversary 0700.

Whetstone launch Convergence next Sat at the Mineshaft 0700.

Continued prayers for Marie’s mother.

Aye!

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