YHC arrived a bit early at Pontiff to explore the lands. I had some ideas for new things I wanted to try. 2 important discoveries: the football field was a swamp, so that was off limits (the rest of the park was also a swamp – but if we’re going to dig up turf, lets do it off of the football field); more importantly – the steps in front of the rec center building had railing arranged such that no more than 10 PAX would fit. So as long as we numbered 10 or less, YHC would get to try a new trick from the F3 Lexicon
Moseyed back to the VSF (Where are the flags. Did someone leave a flag with Shorty again?), Bogey was already waiting. Then JV. Milkman, and DuctTape rolling in again. Tool’s truck, prolly with Amnesty. Marlin (hey Baby!) and we could hear the squeaking sounds of Hawg’s bike indicating an imminent arrival. Walleye emerging from the gloom. 10 PAX, still 5:28. YHC was confident that Cowbell and Shorty would not show, and they didn’t disappoint. So at 5:30 – 10 PAX rolled out through the first puddle and off towards the rocks.
COP #1: Normal spot for warmups. SSH x5. #Mumblechatter about how calves were feeling it. NOW GRAB A ROCK.
COP #2: Since we couldn’t use the football field, head over to the next best open area of grass and line up the rocks. But first, plank-o-rama
- Peter Parker x25
- Mountain Climber x25
- Parker Peter x25
The Thang: OYO
- 5 Burpees
- Allelujah walk/trot to the fence and back, con rock (about 50 yards each way)
- Bear Crawl to the last tree, Crawl Bear back (about 25 yards)
- Repeat
- Repeat again (subbing out Lunge Walk / Walk Lunge for the Bears)
Interlude: Head over to the rec center steps. F3 Lexicon calls it the “Deep Sea Diver”, though YHC cannot fathom why. (#seewhatididthere). Each PAX gets a lane on the steps (and there are only 10 lanes…) Plank up at ground level. Hip Slappers (in cadence) x5. Feet up one step (starting to decline). HS x5. Feet up one more step. Repeat. Up 6 steps, then back down. Shoulders feeling it. You know what shoulders need? MORE ALLELUJAH.
COP #2 Again: Repeat 2 more times. Burpees, Allelujah, Lunges.
COP #3: Mosey to the Swingset area and drop all our rocks in a pile. Partner up.
- Pull ups
- Rows
- Curls
- Squat Jumps (YHC swears he saw Amnesty leave the ground at least one time)
- One lap around the track (timer)
As PAX grimaced while watching Milkman and Marlin stop for tea on their lap, YHC decided to call audible and rotate when running PAX reached the far side of the track (rather than waiting for their return, which might never happen).
Gather rocks to return to the pile
But Wait COP: YHC realizes we still have a few minutes to spare, so circle up for one last set:
- Curls x12
- Rows x15
- Bench Press x15
- LBC x25
- Cockroach x20
- Curls x10
- Rows x12
Now return your rocks and sprint back to the VSF.
Countoff (did I say we had 10 PAX?), Name-o-rama. Announcements – check emails and the CSAUP posting for information about upcoming events.
Gather for a prayer to send the happy and sweaty PAX off into a glorious Monday. Lord, give me vision and strength to serve you today.
