When the call came out from Avalanche asking pax to Q, YHC had to jump on the opportunity. I made sure to read the prior backblasts prior to preparing my workout and made sure to not do any burpees (or other exercises that might upset bushwood, haha).
6 pax went on a 2.5mile ruck to grab the shovel flag and get warmed up to get our eagle on.
The Thang:
Warm-up: Mosey over to the front of the school, SSH, mountain climbers, air squats, single leg squats
Forward lunges, reverse lunges, side lunges, curtsy lunges (and no BIATchi, this wasn”t FiA), calf raises
Mosey over to the long driveway… but first some walking lunges and calf raises… run back up the long driveway followed by more air squats, single leg squats, jack squats, and low jacks
Mosey to the front of the school to the short wall – alternating stepups, bulgarian split squats, lunge knee ups onto wall, lunge knee ups on flat, bulgarian split squat knee ups (progression from incline, to flat, to decline) – at this point, I had noticed that the pax were disappointed we had not done dips.. in fact when we arrived to the wall, most began to assume the dip position… as not to disappointment the group, we did 10 cadence count dips (thus the start and finish of our upper body portion of the day) – more calf raises
Over to the side of the building for wall sits – 5 count down the line, then 4 count down the line, 3, 2 & 1
Back to the start for mary – first SSH and calf raises – then Mary – freddy mercury, flutter kicks, upstate box cutters, scissor kicks, strict form old school gym class sit ups (to help shake it and MARTA with their selection test), and LBCs
COT
Moleskin
– Thanks for the opportunity to Q, Avalanche. Awesome site; definitely a gem. I”ll be back.
– The Afterburn starts this Thursday, 3/2 from 5:30pm to 6:30pm at Bull City Running Co!
– Pray for Dipstick and his family from F3GrandStand – tragically died from car accident at age 34
– Florence Forth, Battle of the Blues, The Mule all this weekend – let me know if you have questions
– The Bull, 4/1 from 6-10
– The Mud Run, the F3 Superbowl, is 5/20 in Columbia SC. Get your team of 2 or 4 together.