16 PAX showed up on a foggy morning for a Ma Bell breakdown. But instead of channeling Flatt and Scruggs, we went with Led Zeppelin (more on that in a minute). In the minutes before 0545, as Callahan dazzled us with his Armenian-Turkish laced Italian accent (I swear, it was just like being in Naples) Franklin announced a couple of FNGs might join us. YHC don’t see no FNGs. At exactly 0545, an unfamiliar car rolled up. Can’t wait, let’s go. OK, I’ll be nice and run by the car. No one emerged. I don’t know, maybe he was putting on his makeup? He eventually emerged because he was there when we stopped for warm-up. Anyway, here’s how it went down.
Jog up the hill to the top of the park to the first parking lot and down to the bottom for warmups. Disclaimer for last minute FNG given, the Foggy Morning Breakdown (no mountains in Cary) began
30 x SSH
20 x Mountain Climbers (there’s your mountain)
Scorpion Merkins x 10 each leg
Baryshnikovas x 8 each leg
20 x Windmills
20 x Quick Feet
Assemble down at the bottom of the parking lot for a round of BLIMPS around the perimeter of the lot
5 x Burpees halfway to first set of islands
10 x Lunges (each leg) halfway to last island
15 x Imperial Walkers on other side of last island
20 x Merkins halfway back to middle islands
25 x Plank Jacks halfway back to first island
30 x Squats down at the bottom of the parking lot where we started. Squat hold when you’re done.
Wait. Somewhere in there that second FNG that Franklin promised showed up. OK, enough is enough. 10 penalty burpees OYO for the PAX for latecomers. Hey, rules are rules. And rule #1 is we start on time. Lesson learned. I think.
Follow me up the parking lot across the street to the second lot for Bearways to Heaven. Here’s where we channeled our Led Zeppelin. Bear crawl suicides of increasing length and decreasing number of burpees. Explanation:
Bear crawl 5 parking spaces, do 7 burpees. Bear crawl back, do 6 burpees.
Bear crawl 10 parking spaces, do 5 burpees. Bear crawl back, do 4 burpees.
Bear crawl 15 parking spaces, do 3 burpees. Bear crawl back, do 2 burpees.
Bear crawl 20 parking spaces, do 1 burpee. Run back and plank it out.
20 parking spaces is a long freaking way to bear crawl. Compound W crushed it. Did we finish in the 8:01 duration of Stairway to Heaven? I don’t know, but it felt like an eternity.
Follow me down to the shelter for some Dirty MacDeuces – 4 sets of 12 of the following exercises, with a 12 count in between sets:
Alternating Right/Left Step-Ups
Irkins
Low Slow Flutters. That’s right, Callahan, keep those legs straight and low.
There was a whole lot of mumble chatter about recovery. Hey, the 12 count in between sets is your recovery. For EC, grab some I-beam and do 12 pull-ups,
Follow me to the basketball courts. Line up and let’s do a real suicide. You know, just to finish things off.
A couple minutes left for Mary
25 x Russian Hammers
20 x Merkins
COT:
Count-a-rama – 16
Name-a-rama – 2 FNGs: Rooney and Webelo. Welcome, gentlemen!
Announcements – 9/11 stair climb, 9/7 convergence
Prayer Requests – Family of Cardinal Gibbons student who took their own life, job searches for Rooney and Callahan, Callahan’s travel to Italy (along with his uncanny Armenian/Turkish accented Italian)
Gentlemen, it was my sincere honor to lead today. Everyone put in some strong work.
