Made it to Promo from Downtown Matthews in 12 minutes, my new record – also made me question why I don’t post Metro more often. Charlotte is SMALL compared to other places and you could literally post 15 places this morning within 30 minutes from your house, pretty much no matter where you live.
This heavy run AO needed a strength day so that’s what we did…
5ish came for Extra Credit – Rhapsody, Foreclosure, Drone, – KC and Seahawk (kinda) – KC made a pit stop and Seahawk strolled in around 5:25.
Paver track work – 4 corners of the track
- 40 shoulder presses (with paver), 30 jump squats, 20 merkins, 10 burpees
- Same thing with curls and tri extensions
Warmup: Lap around the school back to the main lot for warmups – SSH – Merkins – Plank Jacks – Merkins – Mtn. Climbers – 6 inches
Linda Ln – partner up
Round 1: 10 HS Merkins at the bottom, 5 burpees at the top (do this 5 times dropping one burpee each time 5, 4, 3, 2, 1)
Round 2 – 10 HS Situps at the bottom, same as above but with Heels to Heaven
Back to the track for Jack Web – if you put knees or elbows down we had to run a hot lap – which we did.
1 Merkin, 4 Shoulder taps
2 Merkins, 8 shoulder taps, etc.
Failure happened at 7 merkins, 28 shoulder taps
We came back and finished up one more round before grabbing some pavers…
Burnouts with shoulder raises, shoulder presses and tri-extensions
Partner up – 4 rounds
P1 – runs
P2 – line jumps (side to side, forward back, one leg each)
Finisher – Suicide with burpee at each cone then ab work and we were done…
KC was in the parking lot walking his dog around at 5:07 fresh as a daisy. He shared how he can grab a nap just about anywhere and he’s only been caught once. Rhapsody, make sure you do a full walkthrough before you lock up your houses at night.
About 3 minutes into Extra Credit and KC had an emergency and had to run to go find a Porta-Jon……he didn’t. There’s a curb somewhere in Cotswold that has smelled better days. Word on the street from Kaiser is that someone from Atlas slipped and twisted an ankle near the same location this morning. We’ll be praying for that ankle, and for his shoes.
The PAX was strong today – no one fell behind and pushed through the Linda Ln. hills no problem.
Atlas A-holes tried to one up us in the gloom with their big numbers and expensive socks. Crotch Rocket ran into me in the street and also knocked over one of my well placed “cones”.
In total, if you made EC, we easily hit 200 merkins, maybe 75 burpees.
When I left the house at 4:44am this morning my wife said “good luck”. I’m still wondering why. Has she heard that my Q’s suck that bad?
Maybe so, but it was a fun morning – gotta remember to start packing that extra shirt again.
Thanks men for letting me lead and for agreeing to follow…