What a difference a week makes! This time last week, I was making the turn at Pine Needles in Pinehurst, the high for the day was 97 degrees, and the humidity was about 97%. (It was still better than working) Pulled up this morning in the Sedgefield lot to be greeted by Skyline, claiming that I brought cooler weather with me for the Q. We were certainly blessed with below 70 temps, much lower humidity, and a nice breeze. Doobie got stood up this morning by the rest of the Magnolia/McDonald posse. He looked a little down when he arrived at the lot, but soon they were reunited, and all was good.
20 Pax showed for the much cooler beat down this morning, and here’s what we did.
Head down the hill out of the lot and hang a right on McDonald, for a short mosey to The Bike Gallery lot for COP.
- SSH x 20
- Plank Jacks x 20
- Power Mountain Climbers x 15 (Crowd Pleaser)
Continue Mosey down McDonald, bare right on Park, cross over toward Holy Comforter to the base of the hill at Salem Drive for the following.
- 10 merkins at the bottom. Backwards run to the crest of the hill for 10 x-fit merkins. Then forward run down the other side of the hill to the bottom for 20 squats. Backwards run back up to the crest of the hill for 10 more x-fit merkins. Then forward run back down to the starting point and repeat 2 more times for a total of 3 rounds.
- Mary at the bottom waiting on the 6.
Mosey back to Sedgefield and up the lot all the way to the school for a set of 7’s.
- Burpees at the top
- Sumo Jump Squats at the bottom
- Finish back at the top next to the school
- Mary while waiting on the 6
Mosey around the school, bypass the wall, and head over to the playground for the following.
- 10 pull ups
- 20 merkins
- Back up over the fence to the track for a hot lap
- Mary while waiting on the 6
Head back to the lot for COT
Wanted to find another hill in the AO, besides most of the usual suspects, and Salem Drive seemed to do the trick. I was cursing that hill before it was over with, but under my breath of course (right next to the church). Cindy and Slice crushed the backwards/forwards hill repeats, with YHC, Redd Foxx, Teaser Pony, and Doobie chasing hard. Teaser Pony had another opportunity to show off his mad uphill back peddling skills. I’m starting to think he was a former defensive back, not a full back.
The 7’s on Sedgefield hill were pretty grueling, and yet again Cindy and Slice were way out front, with YHC and Redd Foxx still trying to chase them down. Had planned to do 3 rounds of the pull ups, merkins, and track laps, but everything took a little longer than planned today. I certainly didn’t want to disappoint Doobie and have a sans pull up workout. He probably did more on his own at some point today to maintain his sanity. Also had some other gems planned that we didn’t get to, but we can always do those next time. Apparently the Power Mountain Climbers were well received this morning. I actually heard a few requests for them during Mary.
Solid numbers again this morning with a lot of Sparta regulars. Good to see Cindy back again this morning. He and Slice were setting the pace. Sparta is in good hands these days with Thin Slice and Doobie at the wheel. Good luck to Schnitzel as he heads back to the home country in Germany. Glad we had the chance to get to know you brother! “Prost!” Thanks again to Double Nickels for another strong takeout, reminding us how blessed were are to be able to get out each morning a push ourselves.
Greekfest 5K tomorrow will feature a couple of Speed for Need chairs. It’s not too late to register, and we would like to have a strong contingent of our F3 brethren running to support the great efforts being made on behalf of our special riders.
Thanks again for the keys. Always an honor.