F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Suck at the Swamp…

7

5 faithful kickstarted their week by posted at River Run for what started as a run but then turned into a beatdown.  It went a  little something like this:

COP all IC:

  • SSH x25
  • Imperial Walker x15
  • Don Quixotes x10 super slow
  • Copperhead Squats x15
  • Arm Circles x15 (10 small, 5 large) – forward then reverse
  • Merkins x15
  • LBCs x25
  • Flutter Kicks x20

AMRAP conveyor belt with a rabbit timer.  All PAX formed on the track.  1 PAX at the 10 yard line performing merkins AMRAP, 1 PAX at the 20 yard line performing jump squats AMRAP, 1 PAX at the 30 yard line performing box cutters AMRAP, 1 PAX at the 40 yard line performing mountain climbers.  5th PAX is the rabbit timer who runs a lap around the track.  When the runner returns to the PAX, each PAX bearcrawls forward to the next station and the PAX who was at the 40 yard line becomes the rabbit.  2 rounds and for the second round switch the bear crawl between stations to lunges.

Mosey to the poles at the base of the hill of the field.  Quick ladder.  1 pole smoker, run up the hill and perform 1 merkin, back down to the poles for 2 pole smokers – continue up to 5.

Mosey back to parking lot for 2 minutes of Mary – Dolly, Rosalita and Freddie Mercuries.

COT – number-rama, name-a-rama and YHC took us out and sent us on our way to attack the day.

NMS-

There was a little mumblechatter about whether YHC was reverting back to the hill run for this workout as he lead the PAX out of the parking lot and down the road at the beginning.  Just getting in the daily mile as YHC had other pain in mind.  The conveyor belt was fun and we decided it would be even better with 8-10 PAX and two lines with the rabbits racing each other.  You vs You is great and all, but sometimes you just need a little competition.  We will have to test that out another day with a larger PAX.

During the end of the daily mile around the track, it was noticed that the JRHS football field is nicknamed “The Swamp”.  There was a suggestion for a name change – under review.  1/2 way through the conveyor belt Wilson suggested naming this exercise The Suck – hence the title of this BB.

Strong work this morning men.  Everyone pushed it hard when they were the rabbit.  It was a pleasure to lead this morning, as always.

Announcements – HDHH at The Real Hardywood this Wednesday. No pre-game workout, just 2nd F.  See Lab Rat’s pre-blast for details.

No more Gumbo for you!

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7 Comments

  1. Great Q Gumbo.

    Loved the AMRAP conveyor belt with rabbit, and by love I mean I hated it. It was a sucker. The only thing that motivated me as the rabbit was the fear of seeing a clown (or gaggle of) lurking in the shadows of the visitor bleachers.

    Thanks for leading and keeping us moving this morning.

    See you at NoToll for Flashdance bday celebration.

    McRib

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