Run from Edenton meet-up area northward to Jones, circle up for
Warm – up
SSH x20 IC (last 10 at quick pace)
Imperial Walker x10 IC
Windmill x10 IC
Fazio Fwd x15 IC, Rev x15 IC, Fwd x10 IC, Rev IC x10
Mountain Climber x15 IC
Thang
Trot back to Edenton, cross street to Capital grounds. Partner up for a partner run around the Capital Block (Edenton, Salisbury, Morgan, Wilmington) ~0.45 mi ea.
-Partners in opposite directions. Upon meeting on Morgan, Partner Sit-ups x30
-Partners in opposite directions. Upon meeting on Morgan, Partner Merkins x20
Meander to Capital Bldg driveway loop just off Edenton
-Partners bearcrawl in opposite directions. Upon meeting ~halfway run back to start.
-Partners burpee broadjump in opposite directions (inc. broadjump by 1 on each). Upon meeting ~halfway run back to start.
Run eastward along Edenton to parking lot east of the museums (just past Wilmington) to one of the sets of low walls
Partner 1 runs length of parking lot, Partner 2 performs exercise, Flapjack
-L/R Step up – accumulated 50 between partners
-Log jump (hop laterally over short wall) – accumulated 50 between partners
-Jump up – accumulated 50 between partners
-P1: Plank (feet on wall); P2: Run, Flapjack
-P1: Right Arm High Plank (feet on wall); P2: Run, Flapjack
-P1: Left Arm High Plank (feet on wall); P2: Run, Flapjack
-P1: Reverse Plank (feet on wall); P2: Run, Flapjack
3 Burpee OYO while we wait for the last of the men to finish and then make our way back toward lauchpoint. Stop at an inviting wall and perform:
-BttW x20 IC and
-People’s Chair 5-count down the line
Arrive at launchpoint, circle up for
Mary
10 Burpee OYO
WWII situp
Freddie Mercury x20 IC (last 10 at faster pace)
Homer to Marge x30 (last 15 at a faster pace)
COT
Lots of things going on this weekend. F3Raleigh (and surrounding area) involved with BRR, Spartan, and 9/11 Stairclimb
FNG: Alright, Alright, Alright — apparently he used to hang out w/ Matthew McConaughey in his younger days
BoxJump’s uncle Virgil passed on earlier in week (Tue)
Moleskin
While at coffee post-Catalyst, Franzia asked a few folks if they could cover his Q on Thursday as he had a meeting on the Outer Banks (fishing?). I still have not raised my game in thinking of sincere-sounding fake excuses on the spur-of-the-moment yet (as others did on Saturday) so I agreed. I had only been to the site once previously a few months ago so I found myself out scouting on Wed night among the airhorn & pot/pans brigade across from Governor’s Mansion (and still sore from a Labor Day retaining wall project at the house + Vila-Q’d Blitz) because I care about YOU, the outdoor free exercise consumer. I used 20% of my notes (and I found rocks!) so I will need to Q again there in the near future.
So, since I pinch-hit for Franzia today, I googled best pinch-hitters of all time in order to find a reference and/or pic for the BB and Smoky Burgess was among those on the list. Of course there have been many players since the 60s that have gotten more pinch hits to break his record but I just liked his picture. Looks kinda like ‘Everyman’ and, hey, he was from western NC. So here’s to you, Smoky!
