A lucky 13 pax decided to man up and post at True Grit this morning, and after some preliminary confused chatter about the former site Qs of this AO, and a non-Ice Cube disclaimer for our FNG courtesy of Dandelion from Charlotte / Denver, we were off.
Warmups
Quick lap around the lower parking lot, then circle up for Good Mornings x 15, Seal Jacks x 20, Sir Fazio Arm Circles x 6 each way, and Mountain Climber Merkins x 10.
Thang
Partner up and run to the base of the Dam Hill. Everyone grabs a rock, with no guidance from YHC as to what type of rock to select. Partner 1 runs up hill with rock and then does defensive slides holding rock at chest down to the second bench and back. This brought back some bad memories of basketball practice for many. Partner 2 repeats cycle of Curls x 10, Tricep Press x 10, Shoulder Press x 10, and Bent Over Rows x 10, until Partner 1 relieves him and flapjacks (got through about 2.5 cycles while waiting on defensive slide group). Drop rocks and head back up hill.
Run to the docks for Elevator Merkins – Round 1: 1st floor – 20x, 2nd floor – 10x, 3rd floor – 5x. For the break we did Single Leg Squat Jumps x 10 each leg. Round 2: 2nd floor – 20x, 3rd floor – 10x, 1st floor – 20x. Finish with Single Leg Squat Jumps x 5 each leg.
Run to upper parking lot and line up at one end. Sprint down to other end and back and find partner.
Inch Worm – partner 1 bear crawls to first lot stripe while partner 2 planks. At first stripe partner 1 stops and planks while partner 2 bear crawls to him and taps foot when there, at which point partner 1 bear crawls to next stripe while partner 2 planks. Continue across parking lot / 4 stripes. Sprint back.
Suicides with backwards run on the returns.
Finish at the upper parking lot with the Merkin Clock. Start in plank position at 1 o’clock, do 1 merkins, rotate in plank to 2 o’clock, do 2 merkins, etc. until 12 o’clock. 78 merkins total.
Back down to lower parking lot.
Mary
Freddie Mercurys x 30; High Jump Burpees x 5 OYO, Hollow Rocks x 15, American Hammers x 20
Finito.
Job well done by all Pax this morning. Welcome Dandelion from Charlotte and T-claps for bringing out FNG Joe Dirt while in town. Hope to see you both in the gloom again soon. Welcome also to High Life who had his first post at True Grit.
Announcements
9/11 Stair Climb will be here before we know it. Cinderella and Zima are your Qs. Don’t miss this.
The Arena. For those who have not yet tried the Arena, consider making time on a Friday afternoon to give this AO a try. The next Arena is Friday, August 21st at 2:30pm at The Healing Place. Summer schedules make it tough to come out on a Friday afternoon, but the clients at THP love this time and we need as many F3 pax as possible to be present at each workout to support them. Consider adding The Arena to your F3 routine.
CDC took us out in a strong word of prayer.
Always a pleasure to Q at True Grit and thanks to Ron Mexico and Popeye for the opportunity. Aye!
