The plea for help went out. YHC initially saw it earlier yesterday but closer to 8-9pm I hadn’t seen a PAX step up to take the helm. A quick Twitter IM with the Site Q confirmed the need was still valid and that’s all she wrote. I remember when Ethanol first came online a couple years ago at Williams Park thanks to Cornholio. When he dealt with knee issues, Deliverance took over and the AO was moved to Crabtree Valley Mall. I’ve posted here many times on Friday AM’s for Flood Zone but never on a Wednesday. No matter, I knew this site well and was happy to help. A quick plan was formed and the rest would be Countrywide style. 10 PAX posted on a balmy 52 degree morning (perfect temps for early February). With no FNG’s the Virtual Shovel Flag was kinda planted…Here’s what went down.
Warm-up: SSH x25, Imperial Walker x25, Fazio Arm Circles (Forward x15, Backward x 15), Good AM x 15
Level 1, 2 and 3 drills on staircase nearest to Panera Bread
- Level 1 = run to the top of the stairs and do 4 Merkins + 8 Mountain Climbers x 4 (16 and 32). Run back to the bottom and squat hold for the six.
- Level 2 = run to the top and do 8 Merkins + 16 Mountain Climbers x 2 (16 and 32). Run to the bottom and squat hold for the six.
- Level 3 = run to the top and do 16 Merkins + 32 Mountain Climbers. Run to the bottom and squat hold.
Recover on the jog to the staircase nearest Edwards Mill Entrance. YHC explained we’d do Level 1, 2 and 3 drills again but with a slight change.
- Level 1 = run up to the first level and do 4 Merkins + 8 MC’s x 4 (no break, run to the next level)
- Level 2 = 8 Merkins + 16 MC’s x 2 (no waiting for the PAX, run to the next level)
- Level 3 = 16 Merkins + 32 MC’s (People’s Chair on the wall waiting for the six)
Partner up for 4 corners. On the top of the parking deck, we’d complete a rectangle circuit. do a partner carry if you can on the long sides and bear crawl the short ends. If you can’t carry, sprint to the corner and wait for the PAX. At each corner you and your partner will each complete a Merkin and Mary exercise.
- Partner Carry or Sprint to Corner 1
- Corner 1 = 25 Merkins + 25 LBC’s (flapjack) – Bear Crawl or Lunge Walk to Corner 2
- Corner 2 = 25 Wide Grip Merkins + 25 Reverse LBC’s (flapjack) – Partner Carry to Corner 3
- Corner 3 = 25 Carolina Dry Docks + 25 Dying Cockroaches (flapjack) – Bear Crawl or Lunge Walk to Corner 4
- Corner 4 = 25 Military Merkins (elbows in close to your sides) + 25 Flutter Kicks (flapjack)
Peoples Chair waiting for the PAX. 10 count down the line once all PAX finished.
Line up on the line – Sprint to each corner and do 10 Merkins (40 total). Peoples Chair waiting for PAX to finish. Recover on the jog across the top deck, down 1 ramp doing Karaoke for some parts and then jog all the way to the restaurants.
Bear Crawl down the stairs, run up the escalator, Bear crawl down the stairs, Squat hold waiting for PAX to finish. Indian Run back to the cars. 10 Burpees OYO.
Mary: 15 In & Outs, 15 American Hammers
COT
Moleskin:
- Yo Yo and Sampler take over as Site Q’s for Ethanol in late February. The format will change form a bootcamp to all run and maybe some fun. I’ve heard it will be a minimum of 6 miles and if you haven’t noticed, there are lots of hills surrounding the Valley of Crabtree.
- Nothing fancy with this Q today, just constant movement to keep the heart rate up. Nice job today PAX. If you can’t do a particular exercise, swap it out with something else to challenge yourself.
- If you haven’t Q’d before, take the plunge and sign up or co-Q with someone. You won’t regret it. #FreedToLead
- Prayers for my friend Troy at work who was diagnosed with Colon Cancer (early stages) and will be taking a leave of absence for a few weeks.
- Prayers for Orwell and his family
- I believe Pygmy closed us out in prayer
