Now you can skip leg day
AO: Grindstone
When: 2023-10-23
QIC: Stroller
PAX (9): Chipper, Deuce (Jay Mooney), Durty Nelly, Hail Mary, Paparazzi (Sri), Snake, Snowman, Spit Valve, Stroller
Preamble:
Somehow I missed my annual trip to the Grindstone last year. Been thinking about how I needed to get back, and a glance at the Q sheet a few weeks ago revealed an open slot for today. Grabbed it and started to brainstorm something fun to challenge the HIM of F3 Cumming. About a week ago, inspiration finally hit with a routine provided by GoRuck. Slight chill at the AO this morning, where it looked like we would be about 5 strong before a couple PAX came in hot and Chipper joined from his pre-pre run. On a personal note, it was great to see Snake who I don't believe I had seen since before Covid.Warm-O-Rama:
Run somewhere and circle up with high knees. Snowman feared the circle burp, but we skipped it as burpees were already in the plan.- 10x weedpickers
- 10x Imperial Walkers
- 25x Moroccan Nightclubs
- 10x Mercans
The Thang:
Part 1: Cinder Kalsu 100 thrusters for time. EMOM, complete 5 burpees. PAX were given suggestions for modification as this is a burner. At 14 minutes, Q called it on this routine. Jog to midfield and back, then to opposite end and back. Part 2: BLIMPS Q thought he was being nice by swapping out the Burpees for Bonnie Blairs, but didn't modify the lunges...oops. Begin by bear crawling 10 yards, then 2 each Bonnies-Lunges-Imperial Walkers-Mercans-Plank Jacks-Squats Bear crawl 10 yards, then 4 each. Reach midfield with 10 reps of each exercise. Go back down the ladder, but run between yard lines and sub Big Boi Situps for Bonnie Blairs. The situps were a great chance to see the stars, which are much more visible in Forsyth County than in Alpharetta. Not much time left, grab your coupon and go back to the flag. A round of American Hammers, a round of Dying Cockroach. That's it.COT:
- Schneider and family on the passing of his mom
- 12/9 Santa Ruck, stay tuned for details
- Same day- holiday 2nd F with M's at Stoney J's
- Durty Nelly job interviews
- Good luck to the 100 milers! Virtual run w/ them at Storm on Saturday