Black Ice on the Track

January 22, 2018

WHEN: 01/22/2018
QIC: Food Lion
PAX: Drifter, Cheese Splint, Barksdale, Looney, Twice Baked, Band Camp, Red October, Pedialyte, Sonar, Deep Dish, Bells, Teo

13 PAX showed up to test the conditions after the heavy snows last week.  Unfortunately, YHC miscalculated the condition of the track when planning this Q, so slight adjustments were required.

Warmups: SSH, Imperial Walkers, Air Squats, Side Plank Toe Touches, Mount Everests, Spider Merkins

After warming up well, we jogged to the low wall in front of the school for the following:
Box Jumps x15
One-Arm Merkins on Wall x5 each arm
(repeat above)

Leg Extensions while in Derkin position (bring knee to chest and then extend leg upwards as high as possible) x10 IC each leg
Dips x15 IC
(repeat above)

We then jogged to the track and divided into teams of four. Two team members on each team took turns doing traveling burpees in one direction while the other two did the same going the other direction in a race to meet up at the other side and return. Unfortunately, we discovered there was a significant amount of ice still on the track.  Thus, the broad jump part of our traveling burpees was more of a modified, cautious hop.  As a result, we called this one when each team met on the opposite side and we headed back to the main parking lot for a safer setting for the next activity.

Two members of each team went to the far side of the parking lot while the rest remained at the other end. Teams raced to wheelbarrow (alternating positions when fatigue set in) towards the center until meeting and return to their starting points. Team 2 was victorious and the other two teams did 5 penalty burpees without any complaining.

We then partnered up and set a goal to complete 100 hand-release merkins and 50 pull-ups per team. One partner sprinted to the far end for pull-ups and back while the other partner completed as many merkins as possible during that time. Roles were reversed and this continued until all team hit the goal.

We ended with a good round of Mary: Russian hammer, high crunches, flutter kicks, supermans

COT:

F3 SpeedForNeed coming to Churham 4/21/18!!!
Men – Churham has been confirmed on the F3 SpeedforNeed calendar for the Tar Heel 4/10 Miler on Saturday, April 21st, 2018.
We’ll have between 3-5 of their specialized racing wheelchairs for this race.
Your action now: Sign up for the Tar Heel 4/10 Miler!!
https://www.motivrunning.com/tar-heel-10-miler/

@ezpass has provided 20% discount codes: F3CHURHAM
Additional details forthcoming from @red_october & YHC.
Our goal? Simple. 100+ F3 Churham PAX running strong.

This…is gonna be frickin’ awesome!!.
https://www.youtube.com/watch?v=-LM0GuBHEx8