An old school shovel flag was planted off the edge of Washington Street in Fletcher Park. Gotta love Ball Bearings, consistently one of the sites that Qing comes with a responsibility to deliver.
The Thang:
Warm up run around the park
C.O.P. : SSH x 15, Merkins x 15, Good Mornings x 10, Mountain Climbers x 10
Run to base of Hamburger Hill, get in plank position on slope facing away
Hill Hell : Backwards Bear Crawl Up, Bear Crawl Down, Low Plank Hold…sprint to the fence and back. Repeato for 12-13 minutes, which gave us 4 rotations. Get in plank position facing up hill.
The Clock: Merkins x 12 @ 12 o’clock, Right Arm Stagger x 12 @ 3 ‘oclock, Diamonds x 12 @ 6 o’clock, Left Arm Stagger @ 9 o’clock …. run to the top of the hill, 5 burpees OYO
Run to upper field
The Beast (with sprints!) : full field sprints out & back between each exercise which were Monkey Humpers, Merkins, LBCs, Wide Arm Merkins, Dying Cockroach & Burpees. Squat jumps till everyone is done.
Run back to base, Boat/Canoe for 60 seconds
COT
-Wow it was hot on that hill, which has never felt that long. YHC looked at his watch and saw 5:56 during the second trip up, not a good feeling. Sprints on the field were no fun either. My Boy Blue gets the #beast award for the day, PAX could not keep up with him but least he had to hang on the fence in between sets. We had a few OOG’s (as Wendell Gee likes to say) including Floppy Disk, T-Square, Madoff and Marley. Aye!
–The Arena meets up this Friday, run from Pullen at 2pm or meet at The Healing Place 2:20. Torch is the QIC, which is a really big deal in the development of this AO. T-claps to the PAX who’ve been able to post consistently there and as always to Countrywide/Duff for their leadership. #shirtsearned
–Memorial Day – 6:30am at Carroll Midddle School & Jaycee Park, 1 hour each. Those who post at IR, LD or DL go to Carroll. Blue Crush, Fazio & Dice are the Qs. Show up if you are in town.
–Susan Komen Race June 13th – Lamp is the Q, sign up through the link to your right.
-The other Fletcher Park workout meets on Fridays at 5:15, bring your kettle bell as it is essential. That is all you need to know.
-Prayers for Hushpuppy’s family, King David’s recovery, new babies, pregnant Ms, relationships that are strained, the daughter of Blue Crush’s friend, and those unspoken.
