Didn’t we just do this yesterday? Damp, muggy morning in City Park? Rudy Q? Yes, this all seemed remarkably familiar. Headlights rolling out of the fog, lining up in front of the SF (yes a real one). This time, Da Parish was here on time.
Disclaimer, then off to the track.
COP 1: Warm Up with SSH x25, IW x25. The plank-o-rama with Peter Parker, Mountain Climber, Parker Peter and Plank Walks each x25.
Then Sprints (Hawg suggesting that today’s back-blast would merely be yesterdays all over again)
- Lap 1: 50 sprint, 50 slow mosey. Repeat x4
- Lap 2: 100 sprint, 100 slow mosey. Repeat x2
- Lap 3: Repeat Lap 2
- Lap 4: Repeat Lap 1
Indian Run to the Foundry
COP 2: Split into two groups at the Foundry.
Group 1: Off to the Tool Wall, leg exercises and return
- Calf Raises x25
- Monkey Humper x25
- Calf Raises x25
- Monkey Humper x25
Group 2: At the Foundry, repeat the cycle AMRAP until Group 1 returns
- 5 Pull Up
- 10 Dip
- 15 Star Merkins
Flapjack groups
(YHC found that the mosey from the wall to the foundry was not pleasant, as he could barely feel his legs)
Merkin Indian run back to the flag, stopping for Merkin’s IC whenever YHC hit the front of the line. Despite the best efforts of the PAX, YHC made it to the front 3 times before reaching the flag.
COP 3: Finish up back around the flag with
- 10 Burpees OYO (because Shorty asked if we could)
- LBC x30
- American Hammer x30
- Dying Cockroach x30
Finish up with Count-off and Name-o-Rama
Announcements:
- Check the Q schedule – you may be on it
- Check the 2017 New Years Resolution list. Put your name on it, set a goal. Help us all be accountable to each other.
- Jackson Day race this week. Da Parish, FracSac, Roots, Amnesty, Tool (at least, sorry if I’m forgetting anyone). CSAUP counts towards 2017 NYR!
Prayer: YHC asks for blessings to use today wisely and in service of our Lord. Help me (and all of us) be better Fathers, Husbands, Friends, Workers. Blessings on those who work tirelessly to cure diseases and give comfort to those suffering. Ask for wisdom and compassion to see and help those in need around us.
As always, thank you for the opportunity to lead.
I didn’t realize Tool had a wall named after him. Well deserved. Now, if he would please remove his wall so we can workout in The Tad again.
Couldn’t find the Backblast where Tool first did calf raises on that wall – some time this fall. But ever since then, I’ve called it the Tool Wall. Even when JV tried to claim ownership of it with 5,234 calf raises in one workout.
No, it should have been 5,472 calf raises (that is, if no one in the PAX went goo). I’m assuming that Rudy cut short a few. But I’ll go with the Tool Wall.