A 5-Pack and it’s only Monday
Was great to be back after vacation and after several weeks of late arrivals for EC, YHC rolled in at 0502. Saw the chatter about Paradise City the night before so was not expecting a crowd – tough to compete with the big name AOs, but sometimes the small groups can deliver on strong accountability. I set up the flag and headed out for a solo EC of 2.2 miles with a slower but steady run to Womble and back. It was muggy as heck and by the time I sloshed back to the start I was drenched but pleased to see 4 #HIM at the ready to push themselves and each other to a strong start to the week.
We waited to make sure nobody was coming in hot at 0530 and I offered what turned out to be a partially false pre-blast. I claimed this would be minimal running, but we ended up getting in a solid 1.5 including 1 climb of Library Hill.
FNGs: None today, but I had not recalled posting with Pigpen so we went around while we started stretching and each announced our real name, F3 name, and how long we have been posting.
Warm Up: Regular lap, followed by a series of regular w/u exercises in the lot
The Workout: On the jog to the traffic circle at top of Library Hill we stopped and did SSH ICx20 then we did 3 sets from a plank, all 10 count or ICx10 – hold regular, shoulder taps, hold reg, nipplers, hold, mt. climbers, hold, recover. On the jog down Library Hill down to the pool, not for a swim though, we set up in the lot for SSH ICx20 then Jack Webs 1:3 up to 10:30 and we kept a slower cadence. Was very impressed because on the slower cadence and with a small group there was all accountability and pretty sure each of us did each rep. On the jog back to top of Library Hill where we stopped for, you guessed it, SSH ICx20. On the jog to…The Parking Deck! We set up down below, each man to a space in a shoulder-to-shoulder line. We did some shoulder burnout work rolling through fazio arms, seal claps and overhead claps, along with holding out to the side. Man on the end dropped and did a bear crawl to far end as we kept working through the sets. Each of us took 4 turns on the bear crawl and we covered the length of the deck – great work.
Mary: 2 quick sets of LBC-6 hold-low slow flutters-homer to marge-American Hammers
Announcements: Q sheet sign up, keep the support going for Meg’s Smile
T-Claps (Recognition): Pigpen for Breathtaker on a muggy Monday, Coal Ash for stepping up to Q Downtown Train next week
Prayer: We prayed for the family in Wescott that lost their husband/father, and for H1N1’s pastor and family for dealing with the death of their 3-month old. YHC took us out
