11 strong at The Sandlot to start off Race Week. Bricks, stacking, loops, and bad directions made it just your typical morning in the gloom with YHC at the helm. Here’s what I remember:
The Thang:
- 20 x SSH (IC)
- 15 x Mountain Climbers (IC)
- 10 x Mike Tysons (IC)
Everyone grabbed bricks before the workout. YHC suggested to grab however many you wanted and adjust as necessary throughout. As the brick work is getting easier, YHC doubled up, and wanted to encourage others to do the same.
We did 3 rounds of AMRAP 50 seconds, with 15 seconds to transition in between of the following exercises:
- Hammer Curls
- Bent-over Rows
- Pullovers (lying down, arms straight perpendicular to the ground, keep them straight and lower them to the ground over your head, then back up)
YHC learned to bring music from last time, and we heard some Blues Brothers, Sam & Dave, and “Johnny B. Good” (“that Michael J. Fox song”).
Put the bricks up, and mosey down into the park for some “Rack ’em and Stack ’em”, a Dirt classic, where we mosey to the outside, do the next exercise, then Nur back to the middle to stack what we got on top of what was there. Badly explained, we just did it, and it was easy enough in practice.
Exercises were:
- 10 x Hand-release Merkins
- 20 x Crunchy Frogs
- 30 x Apolo Ohnos
Once we got through all three and their stacks, we took them back to the rack and unstacked them, so the whole thing looked like this:
- 10 x HR Merkins
- 10 x HR Merkins
- 20 x Crunchy Frogs
- 10 x HR Merkins, 20 x Crunchy Frogs
- 30 x Apolo Ohnos
- 10 x HR Merkins, 20 x Crunchy Frogs, 30 x Apolo Ohnos
- 30 x Apolo Ohnos
- 10 x HR Merkins, 20 x Crunchy Frogs
- 20 x Crunchy Frogs
- 10 x HR Merkins
- 10 x HR Merkins
The Apolo Ohnos were something to see, as it was noted that it looked like Gastone was line dancing out there.
We wrapped it up with a Group relay Loop down at the soccer field where we split into 3 groups with 2 groups stationed on opposite sides of the field doing exercises while the 3rd group runs between them. Once the running group meets an exercises group, they replace them and start doing the exercises AMRAP, while that group becomes the running group and runs to the other side of the soccer field to replace the other exercise group. Repeato until time called.
Exercises were (AMRAP until the group came in):
- 3 x Seal Jacks & 1 x Burpee (on repeat) on one end
- Imperial Squats on the other
We didn’t get many laps in as time was running short, and Stinky Bird thankfully made sure YHC knew we needed to allot plenty of time to get back to the flag. We wrapped it up and headed back as time expired on the workout.
Announcements:
- Convergence 4/17 @ Bulldog
- PT Test 4/24
- Relays this weekend (P200, P70, Mortimer)
- New AO in Dallas 3/27
- Freight collecting socks & water bottles. Donate equal numbers.
Prayer Requests:
- Turtleman’s recovery
- Joey Denton’s recovery
- EZ Rider’s client with lung cancer
- PAX looking for work
Moleskin:
Race Day is here. Good luck to everyone representing F3 Gastonia in the P200, P70 and the Mortimer. Stay safe and strong and get after it!
Yabba Dabba Doo