This morning, it was 13 degrees, and snow and ice remains on the ground. But, this morning was the planned hard launch of #westend, so launch we did, 26 strong.
We moved the warm up circle to the Fleet Feet parking lot, where slightly more ice-free earth existed.
YHC took warmup, so we started with 20 SHH, as Nantan @adolphus rolled in (puppy needing a late poop walk) with the shiny new shovel flag, planted it, and joined in.
Warm up continued:
- 10 IW
- 10 WMH
- arm circles
- 10 Merkins
We then moseyed over to the Armadillo patio and set up four stations, rotating as a group completed pull ups:
- pull ups (using open tread exterior stairwell)
- BTTW
- People’s Chair
- Air Squats
Mosey down the Sweet Bay Place hill, dividing into two groups. @blackball takes the reins for:
Group 1: sprint up hill, jog down, 5 burpees, 10 second plank hold. Repeato x 3
Group 2, in parking lot: 10 burpees, 10 merkins, 10 air squats, 10 second plank hold. Repeato until group 1 completes.
Groups 1 and 2 rotate.
YHC leads a mosey up hill (greenway too icy) to low walls in front of Cameron’s for dips x 10, durkins x 10. Repeato. (avoided step ups due to ice, but returning soon!)
Mosey to deck for Blackball to lead two waves traveling up the deck. Bear crawl half level, lunge walk half level. 5 burpees. Sprints forward, backwards, and more lunges the rest of the way up, adding exercises at each floor successively. Floor 2 is 5 burpees and 5 merkins. Floor 3 adds WWIIs. Floor 4 adds LBCs. Sprint to top for 5 merkin ring of fire (except @grunge, who went airborn).
Mosey back to AO for Mary by YHC:
- LBCs
- Boxcutters (of course)
- Plank (with L arm, R leg up; reverse)
- Gene Kellys
Finishing at 6:31 precisely. 61 minutes of pleasure.
COT, mercifully short given the weather. Its worth noting the incredible support of F3 for this launch, which is but a physical representation of the support F3 provides us all, daily. We then headed towards Rise for a ceremonial rope cutting by Nantan @adolphus. Photo of launch PAX in front of Rise, and then Rise take over, adding some of the AH crew for that.