Monday, September 27
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Breaking in the new track

5


A glorious summer morning in the near West End was made even better by the pleasant surprise of a newly-refurbished 1/4 mile track circling the tennis & basketball courts. 19, including 1 FNG, started the workout, and added a LIFO, and the PAX ended with 19 due to an early defection. Here’s how it went down:

THE THANG

Mosey along Commonwealth Ave to big paved area beyond the pavilion (and directly across the street from @Olaf’s house – WAKE UP, FELLA!)

Warm-up COP:
SSH x25
Goofball x20
Peter Parker Pushup OYO x15
Bicycles (slow) x20
Russian Soldiers x20
LBCs x20
Crossfit Merkins x25 (hands off the ground every time you go down – this one was to make sure @Conspiracy held his form well)

Mosey around the school to loosen up the legs and back to the corner of the track

Four Corners – Part 1
– Run to corner do 10 Burpees
– Run to corner do 20 LBCs
– Run to corner do 10 Merkins
– Run to corner do 20 WW1 Situps (flat on ground with hands above head, sit up & touch toes)
– Rinse & repeat with +5 at each corner
– Slow bending squats when finished

Plank-o-Rama
– Reg-u-lar
– R hand high, R leg high if you can
– R hand thread the needle
– Reg-u-lar
– L hand high, L leg high if you can
– L hand thread the needle
– Reg-u-lar

Four Corners – Part 2
– 6 fastest from Part 1 run a lap and try to catch the rest of the PAX
– Run to corner do 20 Burpees
– Run to corner do 30 LBCs
– Run to corner do 20 Merkins
– Run to corner do 30 WW1 Situps
– Rinse & repeat with +5 at each corner
– Slow bending squats when finished
– Impromptu at end – ~2/3 of PAX run lap to finish with the rest of the PAX

Mosey to near shovel flag

1 minute of exercise to be chosen by TYA. Surprise! Russian Twists

Recover.

COT

3 men shared prayer requests. Good fellowship & a few laughs, especially while the Q retrieved his Weinke and phone to record names of the 20 PAX.

MOLESKIN

Welcome to FNG @Smoggy from Pittsburgh! You gave @Toga a run for his money at your first post, I do believe he was happy to hear you were a “hate hate” at the end.

It was an honor, as always to lead this morning. The core of this workout was taken from a workout @Lug Nut did in January – one of my all-time favorites. So well designed with the needed relief of LBCs after the Burpees, and YHC still remember the thought (“oh crap” or something similar) when the PAX was told that we would repeat with 20/30/20/30 and again +5… That day YHC was one of the first finishers the first time around who had to do the extra lap, but not today, and that gives me something to strive for. This is indeed a “you against you” workout, but it is good for me to see men who are faster & stronger – gives me something to strive for and forces me to push myself more. @Toga – YHC plans to catch you at some point. It is going to take a lot of hard work.

Confusion ensued at the end of Part 2 when the Q told the PAX “everyone still working take a lap” – what was meant there was “when you finish take a lap” with the intention of having the full PAX finish around the same time. Indeed, some followed the incorrect instructions and others correctly interpreted the Q’s true intention and acted accordingly. Too many Burpees mess with the mind?

YHC had MUCH more on the Weinke than could be accomplished in 45 minutes. How in the world does it make sense to think that a full Ark Loader with 6+ rounds could follow that Four Corners routine in the time allotted? Plenty of material saved for next week. That’s right, men, YHC will be bringing some pain again next Thursday before leaving for vacation. That Ark Loader may or may not make the docket.

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5 Comments

  1. It was great to see 20 post at 45MoM again. The warm weather and job related EH’ing being done by Marv is really paying off. Great Q Goose, and remember that it’s always good to have an extra activity or two at the ready just in case.

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