VSF planted for PAX of 14 at NCMA, driving rain and cross winds included at no charge. Intensity level was treated differently this week as we used the 90 minute session with props for a change, GR1s were the item of choice.
The Thang:
Warm-up: Squats x 10, Mountain Climbers x 15, Imperial Walkers x 15, Merkins x 15
2 line formation at standard pace to base of the runway hill
Bear Crawl up, Bear Crawl down, Lunge Walk up, Lunge Walk down. Merkins x 15
Move over to amphitheater, walk the steps 3 times through, Merkins x 15 at top. Bear Crawl second half of pathway to main parking lot and pick up the 6:30 arrivals.
2 line formation down to the picnic table area, break into 3 groups
2 groups with Rucks perform max 10 Dips, 10 Irkins, 10 Step-Ups while other group runs to main building and back. Tag & Rotate thgouh 3 times.
Merkins x 15, 10 Burpees on your own
2 Line formation to pond, holding Ruck above head for a good stretch of it. Advanced pace to wind sock structure. Stay in three groups.
The Fall Back : 1 member carries 2 rucks, other runs down the hilll and back to one with Ruck. Tag and rotate. Finish at bridge, repeat up to base of big hill. Then repeat up to 440 bridge, and back down. 8 minutes mark for group to get back to wind sock. At each stop a short pain station occurred, reverse LBCs were popular. Group then moves to area by rings
American Hammers with Rucks x 30 (passing rucks on even counts), Flutters x ? (passing Rucks every 10 count, this went for awhile). 2 line formation back to main lot.
COT with prayer by Les Nessman (think so) & deep thought by Deliverance
Naked Moleskin:
-This a maiden effort to Q a GoRuck style workout for both Q’s, likely having non-Ruckers was accounted for in the plan. T-claps to the PAX who made it out in those conditions, forecast is looking like high 40s in 2 weeks and we will be wet.
-Welcome FNG Sippy Cup, the brother-in-law of Lutz from out of town (think the former is right). Well we all felt Joaquin might make sense at first, but upon digging a little deeper we discovered he’s in sales & marketing for children’s products…..thus the name. That and he liked Joaquin.
–Denali has the Q next weekend, NO WHIPLASH Oct 17th.
–The Arena is this Friday, 2pm run from Pullen with a 2:30 workout at THP. Weather should be much nicer.
-Great to see non-regulars Les Nessman & Deliverance post along with site FNG Singlewide (he now knows why we call it the big hill). Deliverance made the most of his appearance since the last one got cut short #finchincident, sharing an observation from last week regarding a new scent in feminine hygeine. Now the twitter banter makes sense, I think…
-Prayers for the state of SC with the extraordinary rainfall over the past 72 hours.
