The shovel flag was planted as the early rising PAX of 15 hit the streets of North Hills for a Monday morning exploration. The Man in Black is in my head this time, “I hear the train a comin’, it’s rolling round the bend.” The lost hour on Sunday yielded no issues for this bunch as a yet another maiden Q voyage is launched by a member of the Raleigh PAX. We picked up everyone’s crowd favorite Sproles during the launch as Bob Vila shows the way this time by example…..to lead is to serve.
The Thang:
Warm Up Run to Brooks Elementary
COP
SSHx30, Imperial Walkersx25, Good Morningsx25, Fazio Arm Circles F&B x15
Outpost Relays
Split into groups of 5 on the track, Group 1 sprints to Group 2 who sprints to Group 3. Max reps while not running, each sprint was 1/2 a lap. 3 full loops.
Exercises: Merkins, LBCs, Burpees, 6″ Leg Holds
2 Groups: Group 1 Low Plank Hold. Group 2 runs full lap. Tag and rotate
The Martini
Bunny hop up and down the outdoor steps 2 times through (PAX will understand the name)
The Clock
Plank position on the hill facing 12 o’clock (12X Diamonds), to 3 o’clock (12xStaggers), to 6 oc’lock (12xMerkins), to 9 o’clock (12xStaggers) back to 12 o’clock for plank hold
Jog to front of Brooks…grab some curb
LR Step Ups x 30, Mini Jump Ups x 15, Little Baby Dips x 20, LR Step Ups x 25, Tricep Dips x 20
Mary
Rosalitas x 30, Knee Ups x 25, Oblique Crunches L&R x 20
Run back to NH with Walking Lunge and He Sees Me along the way
COT
–T claps to Bob Vila for a great set and first run as the Q. He’s quickly become a regular with a hard commit to Go Ruck in May…Aye! Great things are a foot for him, too bad his recruiter is not around much to witness. Waking up in the wroshyr trees of Kashyyyk must be tough stuff. #nowyouseehimnowyoudont
–T claps to Orwell, shows up on Saturday for a rough introduction to F3 and responds by posting on Monday with a FNG. Inspiration delivered, strong brother.
–There’s a first for everything. YHC felt it in the arms doing SSH’s this morning (that’s right SSH’s)…Saturday’s Murph has left a mark. #nomasdominadasporfavor
–GoRuck time to sign up is now, Class 421 participant White Shoe is on point for May 25th.
–Come out to True Grit tomorrow as we send Floppy Disk off to surgery in style, remember that Spartans return from battle either with their shield or on it. Chong Li is the Q, all I know is that some decent thought will go into this one.
“All men dream, but not equally. Those who dream by night in the dusty recesses of their minds, wake in the day to find that it was nothing more than vanity: but the dreamers of the day are dangerous men, for they may act on their dreams with open eyes, to make them possible.” -T.E. Lawrence
Aye!
