2 PAX on the campus of WCA on a muggy morning. Several regulars down range. We kept our eyes peeled to see if Carmen San Diego would make the trip out for a second foray into the gloom. Sadly, due to a mishap and subsequent wounding, he would not make it out. “Frankly, I think he was trying to get out of the line-up” – Harry Doyle. With just YHC and Mr “Ride,” the PAX rolled out and got some work in.
Warm-up
- Almost 1 mile run to the back gate, and back to the rock pile of choice. At about .4 miles into the run, Fluoride asked if we were going to warm-up. Warm-up…We don’t need no stinking warmup.
The Thang:
- Peoples chair to recover, and on to the fun
- Time for Good cop, bad cop.
- Harry Callahan’s (Jack Webbs for your legs. Prisoner Squats and monkey humpers. 1:1 ratio to 11)
- Jack Webbs (with rock of choice. 1:1 ratio to 11. Merkins and upright presses)
- More stuff with rocks:
- Curls x5, tri-extensions x5, bent rows x5, LBC’s x10 (with rocks held high)
- Repeato: Curls x10, tri-extensions x10, bent rows x10, LBC’s x20
- Repeato: Curls x15, tri-extensions x15, bent rows x15, LBC’s x30
- Return the rock
- Balls to the wall
- walk it out to plank, back to proper bttw, back out to plank
- 10 minutes of AMRAP cycle (YHC’s new favorite suck-fest)
- Run up and down hill three times, across field, bear crawl down steps, around parking lot, back to hill.
- Repeato for as many trips as you can.
Mary
- Back to the VSF
- LBC’s x30, Garner hammers x20, Protractor, Freddie Mercuries x20
No mas
COT
- PAX took turns praying for each other, and needs among the other PAX.
- Thankful for friendship and accountability. YHC is a better man this morning than yesterday. Thanks Fluoride.
NMM
- Working on a few ideas to spread the F3 word in Garner. The town is full of #SadClowns in need of the Gloom. Got a friend, down and outside the beltline, slap an #EH on them.
Aye!!!
