May 22nd, 2017 By Chum

10 pax posted at 0530 heeding their Monday Morning Wake Up Call while 1 more must have hit the snooze for a minute or 3, enough time to miss the burpees in the warmup.

WARMUP COP

• Mosey In
• SSH x 20 IC
• 1 burpee
• IW x 10 IC + HB x 10 IC
• 2 burpees
• LSS x 15 IC
• 4 burpees
• Monkey Humpers x 10 IC
• 6 burpees
• Mosey Out

PLAYING LIKE CHILDREN

YHC brought the pax to a long stretch of sidewalk to play a kid’s game; don’t step on the crack or you’ll break your mamma’s back.

• 1 merkin oyo
• broad jump over 4 breaks in the sidewalk, 1 break at a time
• 2 merkins oyo
• jump over 8 breaks
• rinse and repeat the pattern adding 1 merkin each time and adding 4 jumps each time.
• the full length of sidewalk to the corner at Quail Ridge
• the last count was 7 merkins and 28 jumps
• Larry Birds ping pong on the six

DESCENDING INTO THE BELLY OF THE BEAST and BACK OUT AGAIN

• YHC called a few small Fartleks down the QUAIL till the pax reached the top of the hill staring down into the belly of the beast
• From the top of the hill the pax ran down hill ATW to the bottom, lengthening their strides and running like children. YHC pointed out a particular pax as an example to be copied since he has exhibited this style of running in the past.
• At the bottom all pax planked up to catch all the sixers
• Merkins x 5 oYo
• Mountain Climbers x 10 IC, recover
• All pax reverse gear back up the hill to the beginning of the park boundary (approx 100 yards)
• Time to go off-road back into the park
• gathering up at the Pull-Up Station for some more body work
• 10 pull-ups oYo or 20 outboard rows oYo
• Mosey up-Trail to just below Tee-Box #4
• Attack the hill, all pax run up hill from tee box to chains, and back down hill
• repeat the attack & descent
• back on the trail, 2×2 run up the hill trail to the top, challenging each other to go faster, together.
• All pax gather at the top, Squatty Potty Style, wait for the 6
• More downhill running, long stride, forward tilt, falling but dont fall, back to where the the trail splits.
• Group Mosey, fellowship pace, into the woods trail out to the large hill at the tennis courts. We stopped for 1 pain station of squats x 10 IC
• at the Tennis Hill it was time for Quadro-philia
• each pax up hill in reverse x 5 oyo
• group mosey up to the wall ball courts for some people’s chair, all pax on one wall
• PC + knees 2 toes x 10 IC
• PC + worshippers x 15 IC
• PC + elevators x 20 IC
• Group Mosey to a particular Lamp Post in the parking lot
• YHC then called all pax to gas it for AYG sprint back to the Shovel Flag
• gather up for a quickie with MARY

MARY

• LBC x 20 IC
• Freddie Mercury x 20 IC

AMEN

MOLEY SKINS AND NAKED STUFF

• YHC had come into this gloom with a different plan, but the above describes pretty well how it all worked out. The original plan stopped after the child’s play, everything after that was an audible.
• Audible or not, there is a vision cast for Pile Driver that calls it the Beast in the East and YHC tried to serve up a hungry serving of beast mode to challenge and change the pax. By the mumblechatter and the lack of attempted mutiny, he believes that the pax wanted it too.
• Word to the Q’s, let’s keep feeding the beast on these Monday mornings.

ANNOUNCEMENTS

• THIS WEEK’s PAIN ACADEMY is the VQ of our own Hugo! Let’s build up the swarm and come out ready to “support” our brother with all kind of trash talking
• THE VET is closed this week due to MINT HILL MADNESS. F3MINTHILL pax will be converging with F3DAVISLAKE for 3 year anniversary this SATURDAY
• Memorial Day Monday PILE DRIVER will be relocated to Mint Hill Park on Wilgrove and start at 0600

Piledriver

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