“Heck of a day” achieved before 6am
Shovel flag planted and 8 came forth for a little muscle work. As it turned out, this card-carrying introvert flexed a few long-forgotten muscles in the Pre-Game COT (patent pending) and I appreciate those in attendance allowing me to go off the standard Q template for 5 mins or so while they stood around in 24 degree weather. Throwback Thursday, right?
Day 4 of #5Days5Qs 50th Bday victory lap/retrospective (themed as Rock Bottom) and would be designed as no frills rock workout. There are plenty of rocks around the premises to make it come to life. Lately, Dawn Patrol numbers have been hard to predict…sometimes high, sometimes not-so-high. So in trying to take a page out of my man, Countrywide’s book, I decided not to over-think anything. I’d draw something up upon looking at the parking lot less than 5 minutes before Go Time. Pulling some paper and a sharpie swiped from the office I created a few poor-man’s version of the ‘”Epoxy Cone/Index Card”‘ to use. This is what went down to the best of my recollection.
Warmup
-SSH x25 IC
-5 Burpees OYO
-Good Morning x20 IC
-5 Burpees OYO
-Sir Fazio Arm Circles 10 IC forward, 10 IC reverse
-5 Burpees OYO
Trot to the rock pile to select rock and set up shop.
Since we had 8 in attendance, 2 were placed at each station to start.
(Stations 1-3 use rocks)
Round 1
Station 1: Squat x10, Alt Lunge x10, repeat AMRAP OYO
Station 2: Upright Press x10, Curl x10, repeat AMRAP OYO
Station 3: Tricep Extension x10, Diamond Merk on rock, repeat AMRAP OYO
Station 4: (runners/time-keepers) – run length of bldg(s) to hill, 5 burpees, run back
Upon runners’ return, we switched stations clockwise through one cycle
-Balls to Wall x10 IC
Round 2
Stations 1-3 the same
Station 4/runners – Run length of bldg(s) to hill, backward bearcrawl up hill, run back
Rotate through one cycle
-Balls to Wall x10 IC
Round 3
Stations 1-3 the same
Station 4/runners – Run length of bldg(s) to hill, crabwalk up hill, run back
Rotate through one cycle
-Balls to Wall x10 IC
Round 4
Stations 1-3 the same
Station 4/runners – Backward run length of bldg(s) to hill (and up), run back
Rotate through one cycle
-Balls to Wall x10 IC
Round 5
Stations 1-3 the same
Station 4/runners – Run to hill and back
Rotate through one cycle
-Balls to Wall x10 IC
5 Burpees
Trot back to parking lot for:
Mary
Homer-to-Marge x50 IC
WWII Situps x25 IC
6-in leg hold x10count around the horn
Finished
Post-game COT
Announcements
– Krispy Kreme Challenge Feb 14, meet at Belltower
– F3Raleigh convergience, Pullen Park on March 7. Tir Na Nog’s St.Patty 8K/World Record Kilt Run is same day for double down opp)
– Mud Run coming coming up on April 11
– 5K in the Second Empire series coming up at the end of March. Googl-ize it or ask Mayhem next time you see him
Dingo (I think) took us out in BoM
Ironic that clicking off as many miles as I do or running around city parks doing burpees is such an effective pain-killer (and a reason I’m a believer in, and a fan of the F3Arena workouts). I now try to live my life without piling up any more regrets. I am mindful of the important things…the REALLY important things in my life, allow myself to get my emotions moved, and to smell the roses. I really miss my dad and a few others but I have top-notch wife/son/family around me that had faith in me until the ‘magic’ happened and who had long believed that I was not the world-class failure that it seemed for 20+ years. I appreciate all you fruitcakes in F3Raleigh in keeping my iron sharp. I have a very supportive circle although my mother thinks I have a deathwish with as many marathons I now do per year as a ‘gravitationally challenged’ old-timer or even that I’m Q-ing F3 for 5 straight days. I like to think of it as more of a “life wish.” (CSAUP style)
40’s version of the Captain signing out. Next stop #F3AgedOaks #F3MinoxidilBrigade
