Yesterday there was a little confusion about who would Q at True Grit this morning, so YHC took the opportunity to jump in. This was my first Q since having shoulder surgery in March. During my recovery, I formed some bad habits including perhaps drinking too much and definitely including fartsacking too much. Anyway, I have been feeling much better physically so my birthday seemed like a good, symbolic day to jump back into the ring.

This morning’s humidity was completely absurd for an October morning in the gloom. I mean, what’s the deal? I guess maybe this is an effect of Tropical Storm Nate, because it sure isn’t normal. Anyway, due to the anticipation of a lame workout, there was record attendance for a prerun. I didn’t get all the names but there were like 10 guys, maybe more.

No FNGs today, so we promptly at 0530 we kicked things off…

Warmup

  • 1 lap around the parking lot
  • SSH x 20
  • 1 lap around the parking lot
  • Imperial Walker x 20
  • 1 lap around the parking lot
  • Sir Fazio Arm Circles
  • 1 lap around the parking lot
  • Good Morning x 20

Thang

Run to the rockpile, get a “good” rock:

  • Squat to Overhead Press x 15, Bent-over Row x 15, Tricep Extensions x 15
  • Plank it out, alternating legs up, Mountain Climbers x 20
  • Squat to Overhead Press x 10, Bent-over Row x 10, Tricep Extensions x 10
  • Plank it out, alternating legs up, Mountain Climbers x 20
  • Squat to Overhead Press x 5, Bent-over Row x 5, Tricep Extensions x 5

Return the rocks, mosey up to the top of the hill and the field. Grab a partner along the way (see how I saved time there?)

  • P1 – run back and forth across the field, stopping at the end(s) for Merkins x5, Merkins x10, Merkins x15
  • P2 – run up and down the grassy knoll, stopping at the top/bottom for Star Jumps x5, Star Jumps x10, Star Jumps x15
  • Go though this twice, then flapjack.
  • P1 – run back and forth across the field, stopping at the end for LBCs x60
  • P2 – run up and down the grassy knoll, stopping at the top for LBCs x30
  • Sumo Squats x20, then flapjack.

Mosey up to the dam. P1 lunge-walks to the midpoint of the dam (the bench), then sprint to the end. P2 then does the same. All PAX, AMRAP squat while waiting on his partner. Once the 6 is in, return to the launch point.

Mary (Circle up!)

  • Low Slow Flutter x20 (a.k.a. Azul’s High Hurry-up Flutter)
  • Homer to Marge x15
  • Dying Cockroach x15
  • American Hammers x 10

COT

  • Haven House fundraiser postponed for now; Java and MacGruber say we may combine it with another event
  • Brier Creek F3Raleigh/FiARaleigh “Triple Down” this coming weekend
  • Prayers for Pork Chop Sandwich, who received a negative medical report
  • Prayers and thankfulness for Les Nessman’s brother, who returned from deployment in the Middle East

Thanks to all my F3 friends for your support over the years. I’m so grateful to have found this brotherhood!!! 

-Azul out

Related