September 26th, 2020 By Spud

13 pax got out on a cloudy and temperate morning to get swoll.

Warm Up:

Mosey to Carolina Courts Lot

• SSH x 20 (4c)
• IST x 15 (4c)
• Loose Change x 10
• Down Dog Shin Slappers x 10 (4c)
• Arm Circles

Mosey back to OCT for
Dat Thang

QIC set up an Octagon of 8 pain stations in the OCT parking lot.  Complete each of the following 8 stations:

• Curls x 25
• Overhead Press x 25
• Bent Over Row x 25
• Skull Crusher x 20
• Wall sit/ block hold for 30 seconds
• Weighted calf raise x 40
• Core Killers w/ block x 10
• Manmakers x 8

After completing the stations, choose one of 4 routes carefully crafted by YHC.  The ultimate goal is to complete all four, with 3 being more realistic:

1. Anvil’s extra credit run- Run from OCT to Buffalo and back to OCT (About 1.4 miles)
2. Deertick’s Max Effort Mosey- Make a block using Yorktown (About 0.4 miles)
3. Catfish’s Swamp Ass Deck Run- Run to top of old deck and back down the stairwell to OCT (about 0.5 miles)
4. El Ab & Psycho T’s Dirty Little Secret- Run to top of New deck and back down open air stairwell. (About 0.9 miles)

Choose whichever of the above routes you want to run And run it.  After that, repeato the stations and do a different route, keep getting after it until time called at 7:28 for

Mary

Plank to elbow plank until Cat gets back from running the short Deertick route mosey.

COT

Prayers for Chris dealing with organ issues, Dick and Margaret dealing with dementia and cancer diagnosis and Praises for the power of prayer for TP, his wife and family for her recovery over the past year.

Moleskin:

Strong beat down.  Including the initial mosey, around 3.7 miles for those who did all 4 routes ( Catfish, Java, and Anvil post Mary) in addition to all of the reps, 4 rounds in total.  The fellowship was strong as the Pax discovered a Karen in the wild, with the loud sound of boisterous men drawing her from her lair to yell at a group of men trying to better themselves.  Guess that’s why she’s selling her house across from OCT.  It was worth it, we crushed it per usual.

Coffee was great, brotherhood was strong, and another great day starts with an F3 morning.

Aye!

“You can’t stop the waves, but you can learn to surf”- Jon Zabat-Kinn

 

 

 

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