EC / EC: Banjo: run to Kingswood Elementary playground via the long hill. 20 pullups, 20 hanging crunches, 20 dips, return.
EC: Old Maid, Q Banjo: jog to bottom of Wilkinson Ave Hill for various warm-up exercises. Jog over to rock pile for EGO rock.
10 curls, 75% pace to the top o8f Hill and back
10 triceps Extensions, 10 curls, repeat Hill.
10 overhead press., 10 curls, repeat Hill
10 rows, 10 curls, repeat Hill
10 Wood choppers, 10 curls, return rock, return to start to pick up 3 additional pax.
With 5 pax, mosey to front of municipal building for various warm-up exercises lead by the pax, recover on run to train station shelter. With shelters full of waiting riders, audible and no hanging crunches or pull ups, head to bank for additional warm-up.
Jog to Baptist Church for dips and then to end of Academy for Fartlek #1.
FARTLEK #1: 6 light poles
R1. 80% to 1st pole, recover mosey back, 5 merkins at starting pole.
R2. 80% to 2nd pole, recover mosey to first pole back, then run to start. 5 merkins at each pole on return.
R3: 80% to 3rd pole, recover mosey to first pole back, then run to start. 5 merkins at each pole on return.
R4: 80% to 4th pole, recover mosey to first pole back, then run to start. 5 merkins at each pole on return.
R5: 80% to 5th pole, recover mosey to first pole back, then run to start. 5 merkins at each pole on return.
R6: 80% to 6th pole, recover mosey to first pole back, then run to start. 5 merkins at each of the 5 poles on return.
Mosey to library flagpole for LBCs and dying cockroaches.
Mosey to library entrance.
FARTLEK 2: 6 light poles
R1. 80% to 1st pole, slow mosey to next pole, run to start, 10 monkey humpers.
R2. 80% to 2nd pole, slow mosey to next pole, run to start, 10 monkey humpers.
R3. 80% to 3rd pole, slow mosey to next pole, run to start, 10 monkey humpers.
R4. 80% to 4th pole, slow mosey to next pole, run to start, 10 monkey humpers.
R5. 80% to 5th pole, slow mosey to 6th pole, run to start, 10 monkey humpers.
Mosey to the bank for American Hammers, run to Rush Hour start for Dealers Choice Mary.
Announcements: K2C, Mule March 4
Prayer concerns: Asystole’s friends uncle and YHCs oldest turning 21 and making good decisions
YHC took us out
NMS:
After reading Michelobs beating, and then Callahans, YHC was determined to reset the bar. We would be working in the RED ZONE! For those a little slow:
– Mosey, slow recovery jog. Not much of this.
– Run. Pace with no recovery. Consider this your 10 second count.
– 75%-80%. Definitely no recovery. We will be working here.
Just sayin’
Generally speaking, YHC exhibits communication issues when introducing a new presentation to the same exercises. Not much difference here. Pax were riddled with deer in the headlights stares on Fartlek # 1. However, Old Maid, representing his younger self, shook off the Alzheimer’s, and grasped the idea immediately. With a staggered start, YHC told the pax to just follow OM, and follow they did, drafting as best they could.
Confusion at the start of Fartlek 1 lead to utter despair on Fartlek 2. Term Paper, despite his grumbling, kicked its ass. Cracker Jack, coming off IR, hated it. Riptide, with flairing plantar fascia, manned through it. Old Maid CRUSHED IT.
Playing a bit of “Frogger” around the library.
YHC overheard Cracker Jack muttering to one of the pax, “Really, I’ve got to do this stuff after returning from IR?”
Happy Hour followed at Bond Brothers with Pet Sounds joining Term Paper and Banjo. F3 as a Cult was mentioned. But it’s safe place for honesty was discussed. Rush Hour is unique among the Carpex AOs. Fewer pax yields more familiarity.
