7 runners converged for some early mileage and Curtis Hill repeats. With 3 cycles of the hill under our belts and 2.5 miles on the GPS, we wrapped it up in time to greet the others ready for the ME.
Note: Champ ‘wrote’ a BB (see pic of Hollywood from Top Gun above). Uhh, a picture is worth a thousand words (?!)
Warmup
SSH (x25 IC)
WMH (x15 IC)
BWS (x10 IC)
Merkins (x30 SC)
The Thang
Partner up for a buddy carry down the BFH. Switch halfway down the hill; recover on the track.
For those who missed the EC run, we warmed up the legs with a (brisk) fellowship lap around the track.
Return to the pullup bars for instructions:
10 pullups. 10 merkins. 10 burpees. Run a lap.
20 pullups. 20 merkins. 20 burpees. Run a lap.
30 pullups. 30 merkins. 30 burpees. Run a lap.
Given the speed of some (Ocho/EZ Pass/Avalanche, more), we started on one last set: target 20 reps.
Some PAX fully completed this last rotation while the others (including YHC) simply pulled the plug when Ocho & EZP got back from their final lap.
Kickflip to Champ Q:
Instructions were delivered to return back up the hill where the metal & sand was patiently waiting. Mode of travel? Buddy wheelbarrows. Switch as needed up the hill, but that comes at a price. 5 merkins each.
Once all PAX were back, we lined up with our partners facing down the line of basketball hoops for the following:
Buddy carry down to the 2nd hoop. Both partners run back to the start. Flapjack. (Buddy carry; run).
Partner 1: Lunge walk with coupon held overhead. Partner 2: Flutters until they return. Flapjack. Partner 1: bear crawl out to the 2nd hoop. Partner 2: Overhead coupon press until they return. Flapjack.
One final buddy carry for good measure. Partner 1 carry Partner 2 to the end. 15 V-ups. Switch buddy carry and return to the start.
All PAX chose their coupon of choice for 15 reps overhead press; then hold overhead until Blindside says. After long moments of silence, he finally began a 20 second countdown and allowed the coupon drop.
Mosey to the covered school entryway for dips, derkins & step-ups. Partners split into 2 groups:
Group 1 prepares for derkins on the high(er) wall. 2nd group for dips on the short (er) wall. 20 reps.
Flapjack. 20 reps again of each. Flapjack. 15 reps of each. Flapjack. 15 reps.
Champ’s long-leggedness begged for some step-ups to be added into the mix. 20 right leg. 20 left leg.
Mary
Russian Hammers (x20 IC)
LBCs (x20 IC)
Right oblique crunch (x10)
Left oblique crunch (x10)
Champ yoga: Downward dog, cobra, runners pose, yoga squat (Malasana) & seated hamstring stretch.
COT
Continued thoughts & prayers to DOI and his M. It was reported that good news was recently received
45+ PAX competing in the Fayetteville Spartan Sprint on Sunday.
2nd annual #RucktheATT on Saturday, Oct. 14th