A friendly 15 hit the pavement and graced Atlee High School this morning with their shining happy faces. Spit and Circle K raced to put up the shovel flag, and Spit won (he had a head start though). The weather was dark.
Parking Lot Tracers
- TYA rant.
- TYA rant
- Copperhead squats
- TYA rant
- Don Quixotes
- TYA rant
- Arm Circles
- TYA rant
- Crab Cakes
- Entire Pax rant
Mosey to elementary school for “the hard way” track work: Run track, stopping as a pax every 5 minutes for 25 merkins + 25 squats. Extra credit stations along the route inculded (but not limited to) bleacher dips, AMRAP pullups, sprints, karaoke, LBC’s.
Roll back to the six: Run back to flag, with the Q kicking anybody back to the six that caught up to him, until finally he rolled back to the six as well. This quickly transformed into whomever was leading at the moment to roll back to the six. Picture perfect.
This was probably the easiest (to lead) workout YHC has ever Q’d, even with TYA’s watchful eye and liberal critiquing…..a true you v. you workout. Once the COP was over (yes, that happened after Parking lot tracers) and instructions were given, everybody was pretty much on their own and all the Q had left to do was monitor the time. Plan was to get 6 sessions in, but we only managed 4 due to the distance from the flag and extended COP. If anybody didnt work up a sweat this morning though, it was his own fault….but everybody seemed pretty lathered up.
TYA was in rare form this morning, commenting first on the order in which things were taking place (he is not a fan of tracers before COP), and then he lost his marbles when faced with the “DaVille count”. Insert Upchuck counting in broken spanish and Emoji throwing out random numbers, hilarity ensued. The entire Pax lost it when Lab Rat tried to rotate during Crab Cakes. This was definitely one of the rowdiest COP’s in a while.
Over at the track, the code word for the 5 minute mark was “tomato” (this is Hanover, you know). This brought a brief discussion up regarding “safe words” and what words would make terrible safe words. Tied for first in YHC’s mind were “more” and “harder”.
If you really want to get grossed out, talk to Emoji and ask him about how his wife is similar to Doc Ock.
Standout effort from the Q’s eye this morning goes to Opus, who is finding out that getting stronger at F3 just means you get to do more stuff. Also, notable mention to MudFace, for pushing thru a run-heavy workout. Great work from everybody this morning. Lab Rat could not have been more proud than seeing all the pax rolling from the front to the back on the run to the flag. Poetry in motion.
Random note: Spike now has an F3 shirt. We will be looking for that VQ, soon now!
A great workout and lots of laughs this morning, gentlemen! It was truly a pleasure this morning.
- Frozen Triangle CSAUP: Saturday at 6 a.m. starting at DogPile.
- Lab Rat has 1 DaVille XL shirt left, $25. Get with him if you want it. He also has a fistful of free F3 stickers he keeps forgetting about. They are a micro-step below mandatory on your car.
Lab Rat out.