March 24th, 2022 By Steel Cannon

PAX:  Schnitzel, Pox, Detention, Backstop, MC, Heatstroke, Chachi, Peanuts, Wrong Way, Steel Cannon

Q:  Steel Cannon

 

I haven’t Q’d in months.  Time to get out of the funk and get back at it.  Roll in and walk up to the circle of Pax who are eager to get going.  Veteran group present, so a quick disclaimer and we were off.  You guessed it, HRMS.  Grab the flag.  Let’s mosey!  

 

Warmorama

 

Mosey to the lit up out-building lawn in front of HRMS.  Plant the flag and circle up around it.  

SSH x 25 IC

Penny pickers x 10 IC

Windmill x 10 IC, starting with right leg (yes, I CAN tell you what leg to start with….I’m the Q!  However, yes, you can modify as needed!)

IST x 15 IC

Arm circles starring Michael Phelps

Merkins x 10 IC

 

Mosey to the track for some fun.  Stop for a brief moment on the turn after entering the gate.  Time to do some of those “squat things”.  “You know, the ones where you go down slow and in cadence.”  With some help from a few Pax, “you mean tempo squats?”.  “YES!  Tempo Suats!  Next exercise is……Tempo Squats, in cadence!”  We did 10 of those.  Mosey’d around the turn to the start of the back straight away and into karaoke down the back straight away, flapjacking halfway.  Stopped again at Turn 3 for 10 more tempo squats, IC.  Mosey around to the 50 yard line of the front straight away and plant the flag (with light on it) on the sideline of the football field.

 

The Thang:

 

Line up on inside edge of the track, arm’s length apart or so, facing the outside edge of the track.  Will be performing a 2-10 ladder.  Increase / decrease by 2 with each set.  Mode of transportation to each station is inch worm merkins.  Side A was Low Country Crabs, Side B was Iron Mikes bro!  Left/Right = 1 for these exercises.  I was a little rusty calling the Iron Mikes too.  I was like, “what are those lunge jump things called?”  After a few exercise names were called out (Mary Katherines, etc.), I said “Oh yeah, Iron Mikes”.  Not gonna name names, but for those who weren’t there, do you want to guess who said they weren’t called Iron Mikes?  See below screenshot from F3 Nation Exicon.  I love all y’all!

 

I also made the comment before starting that the track wasn’t quite as wide as I thought it was.  But after the 2nd time doing inchworm merkins, the track was definitely wide enough!  

 

Let’s take a break from that.  Hit the bleachers, grab a hand rail and let’s do some calf raises on the edge of the steps.  X20 OYO.  Quick breather.  X20 more, OYO.  Hit the track for some more ladder action.

 

Will be another 2/10 ladder.  Same as before, increase / decrease by 2 with each set.  Mode of transportation to each station is running.  Side A was core-killers, Side B was Merkins.  Side A was front straight away of track, Side B was the back straight away of the track.  

 

Hit the bleachers again for some more calf raises.  X20 OYO.  Al Gore for a breather.  X20 more, OYO.

 

Grab the flag and line up for an Indian Run with 2 burpee-drop in the back.  Flag stays with the lead runner.  Stopped at the top of the trail for some monkey humpers.  Had two cars pass and still not an acknowledgement.  Someday guys, someday.  What a glorious day it will be when we finally get a honk!

 

Mary

Low Flutters x 30 IC

LBCs x 30 IC

Elbow plank / cheese grater for final 40 seconds.  

 

Recover, recover!

 

Moleskin:

 

Felt good to Q again.  I was definitely a little rusty.  But, hey, that’s when you get when you take time off.  Only way to fix that is to do it again and again.  Thanks for putting up with me and for the laughs today.  Hey, if you can’t laugh at yourself, then I feel sorry for you. LOL.  Everyone had a solid push this morning.  Good work by all.  

I’m trying to show more consistently.  January and February were two tough months for me and I think I have legit reasons (excuses) for not posting much.  I told myself I’d get back at it in March.  As you have seen, I’ve been slacking in March too, but honestly due to pure fartsacking.  As Schnitzel mentioned on Slack today about what Wrong Way said this morning about forming habits……”posting is a habit, but so is not posting.”  It’s tough to turn a bad habit into a good habit.  Hopefully I can make the turn over the next few weeks and turn my habit back into posting more frequently.

 

Prayers and Announcements

 

Heatstroke / Cabarrus Ruck Club ruck Thursday night at 7.  Family / K9 friendly.  45 minutes.

Prayers for protection and safety this weekend for Sugar at the Mortimer100 and Lifealert at the Whole Enchilada at the Whitewater Center.  Go get ‘em boys!  Make us proud!

 

Thanks for playing along today fellas.  Sorry to let you down with this weak backblast.  But hey, at least there was one!

 

Stay strong,

Steel Cannon

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