Tour de’ Webb Bridge + bonus 5k

Preamble:

A chilly January morning didn’t stop 18 men from posting and working hard.  Some banter about carpooling and other nonsense was quickly shut down by a short but thorough disclaimer and we were off.  YHC knew we’d be running a bit but how much was yet to be determined.

Warm-O-Rama:

Mosey counter-clockwise to the top of the parking lot where we circled up for:

• Weed pickers x10 IC
• Copperhead squats x10 IC
• Hillbillies x10 IC
• SSH x10 IC
• world’s greatest stretch OYO

The Thang:

Mosey down the path and across the bridge where we stopped for thang #1.  7’s with squats and star jumps.  6 squats then run down the path to the gently-used bench at the intersection where we did 1 star jump.  Rinse and repeat for 5/2, 4/3 and 3/4 when QIC called for a halt for the sake of time.

Thang #2 was down at the bottom of the path where there is a sidewalk up to a neighborhood.  Q called for three rounds of 5 burpees/5 big bois/5 diamonds/run up the sidewalk and back.  Planked it up for the six.

Thang #3 – After a walking 10-count we continued our mosey to a only-the-Q-knows-where spot where the pax were instructed to either broad jump or bunny hop up to the top of the hill.  QIC announced that a bear crawl was an acceptable modification and many pax went straight to that.  For those who want to know, that span was about 275 feet so almost a football field!

Thang #4 – another walking 10-count then we moseyed to the top of the “big hill”.  After planking for the six pax were instructed to do 25 derkins with their feet on the bottom rail of the fence.  Extra credit if your feet were on the top rail but you had to show proof of exceptional dental insurance.

Down the hill where we continued Thang #4.  QIC demonstrated a version of the Turkish Get-up and instructed the pax to do 10 OYO.  Some were doing them with only one hand while others could do them with no hands.  Tough either way.

Down the loop path at the bottom where we stopped on the bridge and planked for the six.  We kept raising our legs higher and higher on the side of the bridge until at least three solid “that’s what she said” jokes were uttered and then Q called recover.  Back down in a plank for 25 alpha shoulder taps in cadence.

Mosey back toward the Turkish get-up station.  The top 10 runners had to run with their hands up while the guys at the back ran up to spell them. Flutter kicks for the six followed by 20 WW1 situps OYO.

Sprint/fast mosey to the human-hole cover.  QIC then demonstrated how the pax would travel the rest of the way up the hill.  Start with 5 merkins facing uphill with your right hand and right leg on the curb and your left hand/leg on the road.  Follow that with 5 single lunge walks.  Next face downhill and repeat the cycle, this time with your left side on the curb and right side on the road.  Lunges were backward this time.

The last thang was at the often-overlooked hill connecting the lower path and the upper path.  QIC called for 7’s of starjacks (deep squat then explode into a star jump) and plank jacks.  Time only allowed for 3-4 rounds until we moseyed back to the flag for some mary until time was called.

Some guys hit 5k with their runs while other guys came close.  Nice work by all!

COT:

Prayers for Tenderfoots’s M’s relative whose child is in the hospital.

Prayers for Zohan 2.0’s teacher who lost a grandchild this week.

Prayers for Cardinal’s family as they grieve his loss and cherish his memory.

Reminders from our site Q about safety tips, upcoming CPR class, etc.  Check Slack for details.

Naked-Man Moleskin:

Thanks for allowing me to lead this morning.  As many of you know from experience, it’s always comforting to see a lot of guys up and at it when you arrive to lead a workout.  As Cox reminded us this morning, there are many men who are lonely and either don’t know it or don’t know how to solve that issue.  F3 has been the answer for Cardinal, for me and for many others.  Keep EH’ing and keep posting as an example for others.  You never know whose life will be changed.

–Speedo out