September 7th, 2019 By Barrister

With this being “Virgin Q Month” YHC decided to try his hand at a Saturday beatdown for the first time.  YHC believed by this point he was a grizzled vet, thereby YHC need not bother with planning (and I believe it showed).

17 men showed up at various times.  Alcatraz got a little pre-run in before joining the PAX.  The morning went a little like this:

Warm-a-Rama:

19 SSH in cadence

15 ISS in cadence

15 Cotton Pickers in cadence

15 Mt. Climbers in cadence

10 Mercans in cadence

The Thang:

Mosey to the hill beside the soccer fields for a 10 to 2 ladder by ones.  Carolina Dry Dock at the top and Squats at the bottom.  (That is right, a 10 to 2 ladder by ones, as YHC said previously, this one was made up on the fly).

Mosey to the parking lot, line up one arms length apart or a little cak-a-lak-a choo choo x 2 each.

Next, mosey to the bathrooms/figure eight area for you guessed it, figure eights.  (Shout out to Murdock).  Partner One runs the figure eight Partner Two does peoples chair.  Rinse and Repeat x 3 each.

Next, mosey to the long parking lot and partner up again.  Partner One does 5 Mercans, Partner Two does lunge walk.  Partner One runs to relieve Partner Two.  Rinse and Repeat the entire length of the parking lot, being mindful of the driver’s education vehicle practicing parking.

Next, one Native American Indian (because YHC is PC) run to the fence for a little upper body workout.  10 x incline mercans, 10 x decline mercans and 10 x LBCs in cadence.  Rinse and Repeat.

Two Native American Indian lines to the rock pile for a little more upper body.  With the rock of your choosing, 15 x overhead press, 15 x bent over rows, 15 x chest press, 15 x skull crushers, 15 x curls in cadence.  Put the rocks back.

Partner up again.  Partner One runs the short loop by the rock pile, Partner Two does LBCs.  Combine for 100 (each partner basically did 50).  Next, Partner One runs the short loop, Partner Two does Mercans.  Combine for 50 (each partner basically did 25).  Finally, Partner One runs the short loop, Partner Two does CDD until Partner One relieves them then switcheroo.  (That one was to appease Disaster whose mumble chatter was epic this AM).

Two Native American Indian lines, run to the fence for some more partner work.  Partner One does incline mercans x 15 while Partner Two does LBCs.  Rinse and Repeat x 3.

Two Native American Indian lines, run to the parking lot for one last partner workout.  Partner One quadraphilia, Partner Two does 5 Mercans and then sprints to catch Partner One.  Rinse and Repeat to the end of the lot.

Mosey to Mary

Homer to Marge (no surprise there)

Transition to Low Flutters (a little surprise there) x 15 in cadence

The W x 15 in cadence (had to give Disaster a shout out since his Wake Forest high school team did so well Friday night)

Announcements:

Time Laps(e) (thank you Brinkley)

Miracle League next Saturday.  Multiple one hour shifts available.  YHC hates he is going to miss it, because when you see the smiles on those special needs kids faces as they round first base, you know you will be getting more out of it than them.  If you can, sign up and help make their weekend.  It is a family affair, bring the 2.0’s, the 2.1’s, the M’s.  It will make your day and theirs.

YHC is going to miss Miracle League because he will be partaking in the Hit the Brixx 5K and 1Miler.  Another great event for a great cause.  If you haven’t heard about Kids Path, take a second and google it.  It is a great organization designed to help families cope during some of their most difficult times.

Gents, thanks for allowing me to lead this morning.  I know it was a little bit of controlled chaos, with a lot of mumble chatter, some audibles, but in the end I hope each one of you got a good workout (I know YHC did).  It is always a pleasure to work out with you guys.  To see all of the ability levels push themselves and others around them.  To see all of the camaraderie.  F3 is a wonderful thing, and something that needs to be shared far and wide.  Until next time guys, enjoy your weekend and be safe.

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