PAX: Bondo, Yogurt, Ricoh_Suave, Kosher, Wild Turkey, U.T.I, Woody
FNGs: None
EC: Woody and U.T.I got caught up in quality mumblechatter and ended up with 2.5 mi. Nice.
Warm Up: Quick mosey to Center St(?) for Good Mornings, Frankenstein, Sir Fazio Arm Circles. I forgot to do a count-o-rama.
The Workout: Selfish is as selfish does. My workout schedule these days revolves around my training for the Holly Springs Half Marathon, and with my focus always on not overdoing it with my legs I used this opportunity to go balls out with upper body. As usual I lost track of what exactly I had planned and completely omitted any shoulder work but it seemed to work out just fine.
Start with some 11’s up and down Center St. Merkins at the bottom of the hill, squats at top. Wild Turkey rolled in late and joined us about 3 rounds in.
I invited a delivery driver to join us as we ran past him. He did not join us.
Mosey to the rock pile for medium/large-ish selections. Lined up on the sidewalk just next to the pile for curls for the girls, mosey around the traffic circle, back to rocks for skull crushers – 25 count each, I think. Mosey to starting parking lot, 25 standard merkins. Continue up Ballentine to the brick half wall for 25 dips, then return to starting parking lot for more merkins.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips
- Next stop at starting lot for merkins we used a wide hand stance. Hands about 10-12” wider than standard position. Good stuff.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips.
- Next stop at lot for merkins we did what P90X calls “Floor Flys”…not sure if there’s an F3 name for it, but it goes like this: Starting in plank position, slide your right hand out to the right about 12”-15” and perform a merkin. Return that hand to starting position, repeat with left hand. I lost count but think we did about 10 reps (5 each hand). Not easy. But awesome.
Repeato – Curls, traffic circle, skull crushers, mosey to merkins, mosey to dips, return to merkins.
Woody chased a cyclist to the traffic circle. Did not catch him.
Mary: With just a couple minutes left, we squeezed 20 i.c. LBCs into Mary. No time for more, just the tip. Having completed, on our sixes, we took a few seconds to gaze upon the glorious clear sky, filled with bright twinkling stars. Heavenly.
Announcements: Holly Fest volunteer/F3 marketing opportunity coming up. No need to commit to the whole day, 30 min/1 hr slots will be available.
Prayer: Ricoh Suave’s friend – father/son team both on ventilators with China Flu. Gave thanks for another day, another gift.
FNGs: None