Changing Paces

Strong showing of 13 men showed up to start a fine Wednesday morning.  Here’s what we did:

The Thang:

• 15 x Goofballs (IC)

Head to the track for a quicker paced warm up:

• Mosey 1/2 Lap
• 10 x Don Quixotes (IC)
• Mosey 1/2 Lap
• 10 x Hillbilly Walkers (IC)
• Mosey 1/2 Lap
• 10 x Mahktar Ndiayes (IC)
• Mosey 1/2 Lap
• 20 x Freddie Mercuries (IC)
• Mosey 1/2 Lap
• 10 x Mike Tysons (IC)
• Mosey 1/2 Lap
• 10 x Mahktar Ndiayes (IC)

We were back at the parking lot at this point, and we headed to New Hope Presby for some core work.

• 10 x Dying Cockroaches (IC)
• 20 x Penguins (IC)
• 10 x Heels to Heaven (IC)
• 20 x Freddie Mercuries (IC)
• 10 x Flutter Kicks (IC)

During the core work, we varied the cadence, slowing things down for the Cockroaches, Heels to Heaven and Flutter Kicks.  We focused on controlling all the movements.  Turns out, slow Flutters add another layer to the madness.

Once we finished up, everyone got a parking spot and we planked on the parking spot, then side crawled (?) from one end of the parking spot to the other.  Each time we got to the other side, we did 1 merkin.  Timer was set for 3 minutes.  Repeato.

Turns out, the parking lot is built for boats.  The parking spots were long, and there was a good bit of complaining.  But you can do anything for 3 minutes, so we pressed on.

Next, we took a quick mosey to Tomshir for a lap around their loop, then back to the church for

Triple Nickel

• Side 1: 5 x Burpees
• Side 2: 5 x Burpees

The only way to Triple Nickel.

Solid work all the way around.  We pushed each other, and got it done.

Next we did another round of the 3-minute-parking-spot-merkin-side-crawl-fest, or whatever you’d rather name it.  It still sucked.

Next, back to the flag for one last round of core work

• 10 x Dying Cockroaches (IC)
• 20 x Penguins (IC)
• 10 x Heels to Heaven (IC)
• 20 x Freddie Mercuries (IC)
• 10 x Flutter Kicks (IC)

Again we varied speeds.  Also, true to form at the Ricky Bobby, we had to scatter as Mrs. Breaker tried to run over PAX like Carrie Fisher in Blues Brothers.

And that was that.

COT

Great push by the group today.  A rare day too where the no- Respect crowd significantly outnumbered the Respect crowd.  A good crew of fresh faces too, with Umbro, J2C, and Offshore.  Also, welcome back to Stone Cold, with a Kotter off an injury.

Finally, if you’re reading this far and haven’t Q’d at the Ricky Bobby in a while, or at all, what are you waiting for?  There’s neighbors to wake up, Sentinels to see, and Nantan’s monkeys to hump.  Hill work, track work, ball fields, parking lots of all sizes, shelter, and PAX arriving by foot make the Ricky Bobby a great place to start the day.

Thanks for the opportunity to lead

Yabba Dabba Doo