Disclaimer: There were lots of PAX present today that I don’t know very well. I may have mangled some of the names above. Please sound off to correct me. Sorry!
YHC dropped an invitation for a #preruck last night, but alas, I got no takers. For those of you doing the custom Triangle GoRuck 2015, you likely already know that rucking by yourself at 0500 is not a lot of fun, and kind of creepy. Witnessed: 1 fox, 2 frogs, 2 deer, 1 dog, 2 cats.
When I got out of the car and realized it’d be just me, I felt like this…
Anyway, it was a good thing that I did come out early, because upon rucking the greenway, YHC discovered that the fields were all closed due to city park renovation! D’oh! At least I had some time to improvise/adapt/overcome and get something done for the PAX. We had 23 materialize from the gloom and with no FNGs, we skipped the disclaimer and got right to it.
Warmup
Mosey from starting point to Fallon Park to get warmed up. Circle up in the center of the Fallon Park field for:
- Imperial Walkers x 20
- 3 Burpees OYO
- SSH x 20
- 5 Burpees OYO
- Sir Fazio Arm Circles x 10 forward, x 10 backwards
- Mountain Climbers x 20
- Good Mornings x 20
- 5 Burpees OYO
Thang
PAX count of by twos. Form up into 2 groups (by number) and gather at end of the field. Staying together in groups:
- Run to the end of the field (~ 50 yards), 5 Star Jumps
- Run back to other end, 10 Burpees
- Repeato
- Run to the end of the field, 10 Standard Merkins
- Run back to other end, 10 LBCs
- Repeato
- Form 2 lines for the Appalaichan Choo-Choo/Caterpillar (plank position, shoulder-to-shoulder with 2-3 feet in between PAX. Last man box-jumps over the PAXs legs to the head of the line and drops down into plank position). Continue to end of field.
- Carolina Dry Docks x 30
- Lunge-walk back to beginning of the field, Squat Hold when you get there
- 10 Burpees OYO
- Recover on the run back towards Our Lady of Lourdes
- Stop halfway for planks – regular/Putin/Sarkozy/Right Arm Out/Left Arm Out/Low Plank Hold
- Continuing recovery run on Oxford to the hill on Overbrook Drive
- 1s run up to the top, 5 Star Jumps while 2s do AMRAP Standard Merkins, then Repeato
- 1s run up to the top, 10 LBCs while 2s do AMRAP Standard Merkins, then Repeato
- Mosey back to the very beginning near the cars for…
Mary
- Circle up, get on your 6!
- Dying Cockroach x 20
- Homer-to-Marge x 20
- 5 Burpees OYO
- Box Cutters x 20
Announcements
- 9/7/15 Labor Day post locations are Agoge, Catalyst, Gideon, and Zero Hour only, all at 0700.
- 9/11/15 September 11th Stair Climb to honor fallen heros from 2001. Meet at Flood Zone at 0515 for a 0530 start. Zima and Cinderella are the site Qs.
Prayer Requests
- Praise and thankfulness for Tony Robbins’ M who was scheduled for surgery to remove an ovarian cyst, but through the grace of God will no longer need the procedure!
BOM
- Au Pair took us out with a great prayer, encouraging fortitude and expressing thankfulness for our abilities.
Moleskin
- I’m always very nervous to Q, even though I’ve done it many times now. I always, always end up enjoying it so much more than I hope to! If you haven’t found a way to Q a workout, give it a shot. I’ll be happy to co-Q with you.
- There were tons of guys in their 20s and 30s posting at Lourdes Of Discipline today. I mean, the average age was like 32. It isn’t often that I’m one of the older PAX. I think maybe Swirly or Au Pair was today’s War Daddy.
-Azul out…
