March 6th, 2020 By Disaster

Nine men posted in the gloom at Highland Creek Elementary School this morning to experience a rarely seen Cardio Q from Disaster. Once a regular at Speed, YHC has not been spotted in many a Friday due to some chronic knee pain. But with Time Laps just around the corner it’s time for me to start getting in running shape again and what better time than the present. After a quick disclaimer and a quick insult to @Man Down’s health care skills we were off for a quick mosey around the AO

WARMARAMA

• Run across the parking lot and out the rabbit hole, stopping for 10 Side Straddle Hops
• Run down the sidewalk to the corner at Shelley Avenue, stopping for 10 Imperial Storm Troopers
• Run up the extremely dark Shelley Avenue (why the @$%&*!! didn’t you bring a headlamp @Man Down?) dodging puddles and cars and stopping at the guard rail for 10 Cotton Pickers
• Run back through the parking lot, stopping near the monkey bars for 10 Rocky Balboas

THE THANG

The PAX were informed (much to their displeasure) that I would be bringing out one of @Frodo’s old favorites today, the Vern. I may have accidentally referred to @Frodo as Fredo today as I was easily confused by the presence of Cardio rookie @Alfredo. Here’s how it works. Five sets of four exercises – 10 pullups, 20 merkins, 30 air squats, and 40 LBC. Each exercise is followed by a run/sprint to a corresponding basketball goal and back. Plank after the fourth run until everyone gets back.

• Set One – First basketball goal
• Set Two – Second basketball goal
• Set Three – Third pole that may have previously held a goal before @Pavarotti broke it
• Set Four – Fourth basketball goal
• Set Five – Lonely trashcan on the far side of the fourth basketball goal

With time running out, we abandoned the return run back down Shelly Avenue and instead took the short route across the parking lot (watch out for the hole!) and back for Mary.

MARY (led by @Barrister)

• Homer to Marge IC X 3
• Low Flutter IC X 19
• The W IC X 15 – one for each win that UNC basketball will get this season

COT and BOM and Prayer

MOLESKIN

1. Thanks to everyone who came out to support my Cardio VQ this morning. I thought it went pretty well. @Pavarotti would never let us do the VERN at Speed (not speedy enough I guess) but it was perfect for Cardio, as everyone appeared to have elevated their heart rate accordingly. A strong showing by the PAX this morning. Well done men!
2. The oddly shaped ledge around the playground claimed its second victim this week when @Barrister took a tumble early in the workout. Luckily he used the patented trip, drop, and roll technique to protect his already injured finger and no further damage was endured. If I had to look at another photo of an injured toenail on Slack this morning I was not going to be happy.
3. Thanks to @Man Down for sharing some of his much appreciated medical knowledge concerning the Corona Virus with the PAX at COT this morning. Apparently beards can lead to increased risk of contagion. Non shavers like @Illuminati and myself should be pretty safe.
4. Just a note that @Man Down is a highly skilled medical professional and any advice he gives you should be closely followed. He was nice enough to bring a new-and-improved finger brace for @Barrister this morning that could have saved his life during his subsequent tumble in the mulch. Any harassment that YHC gave him this morning is completely unfounded and should be ignored. Much like everything else that YHC usually says during the beatdowns.
5. Don’t forget that @Sandman will be celebrating his five year anniversary tomorrow at 7AM at Mallard Creek Community Park. Come on out and show him your support.
6. There are several potential time laps trail training runs being suggested for tomorrow as well so keep an eye out for details on Slack today.
7. Have a great weekend everyone!

 

---