Levee Work

“It’s hard work getting there, but the view is much better at the top” – a wise man

Five men gathered and stood aimlessly in the grass  #VSF.  Walleye was scheduled for the Q, but organized a replacement yesterday at The Foundry due to a scheduling conflict.  YHC stepped up to handle, but due to my recent history of fartsacking, Frac Sac and Kim Chi thought we should get some more replacement Qs just in case…Lo and behold, YHC did post and without a minute to spare, gave the DISCLAIMER, and we were off.

The Thang

Mosey around the fountain (not on…C’mon, Mitch!) and over to a grassy area.

COP #1: Warmup

20x SSH IC
20x Plank Jacks IC
20x Chilly Jacks IC (aka Low Plank Jacks)
20x Smurf Jacks IC …. no Cowbell joke today since he wasnt there, the Pax was sad:

10x Single Leg Squat-Reach-Jump IC (R)
10x Single Leg Squat-Reach-Jump IC (L)

Enough for now, mosey to the levee and line up at the bottom.

OYO: Jacob’s Ladder

Pax runs up the levee, does 1x burpee at the top, then runs down the levee. Increase burpee reps by the number of levees you did.  Plank and wait once you do 7x burpees.  The great thing about Jacob’s Ladder is the synergy that forms between burpees and levees.  It makes everything else suck less!

Once we had out six, we moseyed (what is the past tense of mosey?) down to a lit-up, grassy area.

COP #2: Jack Webbs (1:2 Ratio)

Pax does a merkin, then two air presses.  Increase merkins by 1 rep until 10x merkins; increase air presses by 2 reps until 20x air presses.  The hard part is the air presses!

Mosey back up the levee and partner up.

OYO: Colonel Trautman #exicon

Pax #1: Run to the pull up bars and do 3x Pullups, then back up the levee to relieve Pax #2.
Pax #2: Low Planks (first 3 rounds) / Al Gores (last 2 rounds)

Mosey back down the levee and circle up.

COP #3: 6MOM

15x LBTs IC
15x Flutter Kicks IC
15x LBCs IC
15x Hello Dolly IC
….Flapjack….
15x Superman IC
15x Rocketman IC
….Flapjack….
15x Crunchy Frog IC
15x Scissors IC
….Flapjack….
Plankorama: High, Low, High, Right Side, Right Side Reaches x 10IC, High, Left Side, Left Side Reaches x 10IC, Back, Back Jacks x10IC (don’t do these again), High

Mosey back to the top of the levee.

OYO: Quadraphilia

Run down the levee, then back petal up the levee… repeat, repeat, etc… for 3 minutes.

Back to the VSF, where we held the COT – countoff, namorama, shoutouts, and prayer.  Thanks for letting me lead.

Moleskin

Tclaps to Kim Chi for hitting 40 straight post.  He was ready to Q today if YHC didn’t show.  He spilled his potential beatdown (fourties – like elevens, but with fourty total reps each time) to celebrate his achievement.  Pax was grateful YHC didn’t fartsack!

Basin Run is tonight.  Message on the Groupme for details.

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