The Sweat Deck
YHC rolled in for solo EC with a run down to Womble and back. On the run I went back through my workout plans. That’s right, plans, not plan. DT is a small AO in numbers and I always show up with multiple options so I can adjust to the HIM who post. Today was no exception, Returned to find just 3rd Cousin waiting, but it was still early. Da Business rolled in next and right behind him was our FNG, brought to us by 3rd Cousin, and also a good friend of Double D. This guy is a F-V local, dedicated firefighter and has run his own powerwashing business for over 20 years. Not to mention, our new friend Sprinkler put in the work. If you’ve never been to one of the smaller AOs like DT, I highly recommend it. By the way, the PAX elected for the lesser run option so we avoided cemetery hill, where I had a great modified Red Barchetta at the ready. Instead, we hit the parking deck. Despite the lack of a multi-level beatdown experience, the deck has proven to be a solid option. I have dubbed it “The Sweat Deck” because it holds the heat, has no breeze, and each time we have been in there we have destroyed it.
FNGs: Sprinkler, an noted above
Warm Up: Headed out on the standard loop then circled up for Good Mornings ICx10, Windmills ICx10, SSH ICx20, Fazio Arm Circles ICx10 F/R, The Chinook ICx10.
The Workout: On the jog across the street to the deck where we quickly lined up and started what was our warm-up round of 11s. Merkins on one end, squats on the other with a long run from end to end. Once done, we took a break from the heat and went outside to do 3 sets of dips (x10, x15, x20 with a 10 count between). Back to the deck we lined up for 11s again, but instead of running it was bear crawl (we quickly modifed to one way bear crawl/one way lunge walk). The exercises were shoulder taps IC on one end (so we could stay in the plank hold at end of bear crawl), on the other end we did star jumps.
Mary: Circled up for 2 sets, keeping feet off ground and working from our six and all to 10 count or ICx10 – LBC – 6″hold – low slow flutter then homer to marge and American hammer. Finished off with LBCs ICx20 then it was a nice round of “have a nice day”.
Announcements: None, but we made sure to bring Sprinkler up to speed on slack (he is already a slack user)
T-Claps (Recognition): 3rd Cousin and Da Business have been regulars at DT. That’s what it takes to stand up a new AO and I can’t tell you how much I appreciate the opportunity to put in the work with these guys every week.
Prayer: Unspoken, YHC took us out
