OK Fellas – We showed up to the Flag for another humid beatdown in the Gloom. We ran a full 2.02 miles. 12 PAX for a dozen ready to get stronger. I pointed out to Landing Strip that I thought of him last night. The M and I were watching Friday Night Lights and the name of the Gentleman’s club in it is called the Landing Strip. Douille was also pointed out the desperate need for a re-pave on the track. That is going to mess with our Mondays for awhile.
We ran a .25 mile jog to the PIMP station. The whole track was fenced in so we were stuck on the track until the PIMP station.
At the PIMP station we did our first COP/warm up.
SSH x 20, Imp Walker Squats x 20, Slow Merks x 15, and SLow LBCs x 20
Then we used the gear to do a modified PIMP.
Pull up AMRAP, Squats AMRAP, Dips AMRAP and Burpees x 10. Burpees held the count.
Seaman showed up – a little late – but he made it just in time for the beatdown here.
Then we left for an indian run about . 5 miles.
We circled up for some MARY early in the workout. I jsut wanted to get it in and we had the good soft grass by the golf course.
Pylo Plank x 10 each side. Wife Pleasers x 20 in the gloom. (Not in broad daylight like the guys on the Northshore). I made them slow wife pleasers so you had to hold your hips up. Then we did some side crunches/curls to work the obliques. x 20 each side. We did leg lifts x 20, and finally we did opposite arm and leg extentions x 20. I don’t know what that is called. We just did it.
From there golf course water fountain – we ran as fast as you can .25 miles to the Fountain and Benches at the front of the park.
Here we did x20 power leg lifts each leg. We also did 20 hip slappers, and 20 Dips.
At this point – we marveled at all the gear that the 2 guys had near the box jump stuff. Then we did an indian run about .33 of a mile.
Then we broke off for a quick RING OF FIRE that I stole from the Northshore. Wave of Merkins slow count. x 13 Then sideways bear crawl to the right. Wave of Merkins slow count x 13. Then sideways bear crawl to the left. Wave of Merkins slow count x 13. 1 each and plank the rest of the time.
Then we ran to the Flag. On the run – we jogged 3 of the markers then sprinted 2 of the markers. Repeated that until we got to the finish line.
We closed with a COT. Prayers for the tension and unrest regarding race in our country and for the families of everyone involved.
Tclaps to Bartman for his extra credit pullups.
Gnarly Nutria is this Wednesday night.
Thanks for the opportunity to Q.
Reluctant Yankee
Speaking of wife pleasers, a tomoato invited herself to join in Mary today. Nacho called for Wife Pleasers, just to make a point, and I sheepishly refused. I should have done it!!
And, Wife Pleasers are not the only thing done in broad daylight on the northshore, we also do monkey humpers…although I think you were there for that as well!!
Turbo and his Rings of Fire!!!!!!!!!!!!!!!!!!