74 degrees and balmy. That’s been the norm this week. Also the norm this week: lots of running at the Apex/Cary AOs. YHC had something different in mind. Although that’s not completely true. YHC showed up 10 minutes early hoping to think up some ideas for the workout. The Google alert didn’t pop up until late last night about Qing today, there was no time for planning. So in reality, YHC had nothing in mind. So we did the next best thing possible…Consult the 8-ball. The shovel flag was planted (thanks for the cover, Field of Dreams) and 7 PAX were off.
(Disclaimer: The actual events of the beatdown may vary slightly. That’s the problem with doing these things on the fly.)
Warm-up:
Jog a couple laps around the parking lot and end up at the bottom near the restroom facilities. Circle up for:
- SSH x 20
- Dan Jansens x 15
- Sir Fazio Arm circles, forward and back x 10
- Prisoner Squat x 15
The Thang:
Jog over to the big suspension bridge via Smurf Island and the spider web infested wooden stairs (Danger #1 – you know, bug bites and stuff). Once at the bridge, Bear Crawl to the other side. The wet planks and the humidity in the air made this especially daunting (Danger #2). Only one PAX wiped out. One for seven ain’t bad. At the other side, plank till everyone catches up, then left arm up, left leg up, regular, right arm up, right leg up, regular, LOW PLANK HOLD (grumbles galore), regular, recover. Now, Lunge Walk back to the other side. Once there, repeat plank-o-rama [whilst swatting at horse flies (Danger #3)].
Jog down the path a little way to the world’s worst rock pile (not even kidding) and pick either a large rock or two medium ones. Banjo didn’t understand the point of the exercise evidently. More on this in a bit. Rock-o-rama went a little something like this:
- Curls, in cadence x 15. Set rocks down, rotate to the left
- Rock squat, with rock over head, IC x 15. Rotate
- Triceps extensions, IC x 15
- Rock Press, IC x 15
- Bent Rock Rows, IC x a million
- Rock Lawn Mower, to the right, IC x 10
- Rock Lawn mower, to the left, IC x 10
YHC finished the round using the stones Banjo picked out. YHC felt compelled to stop the workout and get a bigger rock before proceeding. Wow.
Jog down the steps and over to the overlook (which overlooks what exactly?). Here we did:
- One-legged squats, left, IC x 10
- One-legged squats, right, IC x 10
- Dip pyramid on my count, 5 count down followed by 5 count up, immediately followed by 4 count down and 4 count up, all the way to 1 count, then reverse and go back up to 5.
- Box cutters, IC x 20
- Sumo Squat, IC x 15
- Dip Pyramid
Jog down past the big bridge, around the other side of the trail, then up the hill(s) toward the volleyball courts. Hearts a pumpin’, stop there for 5 minutes of Mary:
- LBCs, IC x 25
- American Hammers, IC x 20
- Standard Merkin x 15
- Low Slow Flutters, IC x 20
- Freddy Mercury, IC x 20
- Standard Merkin x 15
Jog up to the picnic shelter, grab a bench for:
- Alternating left/right step up, IC x 15
- Irkens, IC x 10
- Dips, IC x 10
- Derkins, IC x 10
- Alternating left/right step up, IC x 15
- Irkens, IC x 10
- Dips, IC x 10
- Derkins, IC x 10
- Homer to Marge, IC x 20
Jog back up to the flag and circle up for
COT
Announcements – 3rd F next Thursday night @ The Pharmacy downtown Cary, 6pm till Riptide gets tired. Q School next Saturday, 9am at Bond Park. There ought to be plenty of you fools there. Some folks who have ALREADY attended may be asked to go through again – you know who you are.
Prayer Requests/Praises: The folks down in Charleston, the families of the victims, the church community, etc. Prayers for Grease Monkey’s wife – they’ll be seeing another doctor, pray for more wisdom and insight, and healing! Praise for YHC, have an interview next Thursday morning. Hallelujah
BOM – YHC took us out
MOLESKIN:
-7 PAX today, not a great number. I guess all the running wore the weak-minded ones out.
-Totally kidding, except for Riptide. What happened, bro? You gleefully took the DZ flag for today’s workout, then fartsacked? That’s taking it to a new level of…I don’t even know. A new level of something. And not a good something.
-Banjo got the weaksauce award for the day with his choice of pebbles for the rock-o-rama.
-Largemouth got the mumble chatter award for the day, simply because he actually spoke during the workout.
-I tried the keep the running to a minimum. Billy and Franklin didn’t seem to notice. Both are looking mighty thin this week though.
-Grease Monkey gets the fellowship award for being the only one to post within 5 years of YHC’s age
-Big shout to the dude who let his dog get right into my face during COT. Not sure what smelled worse, me or that dog’s breathe. Billy wasn’t having it.
-And last, and most certainly least, Ma Bell gets no awards, ever. He has everything he needs. His shirt literally fell off after the beatdown today.
Have a great weekend everyone! Happy Father’s Day to all you dads out there. I’ll join the club in a few years.
