3 EC ruckers silently wound their way through the darkened SoVi streets for 3.5 miles in pursuit of their PF patches (3 miles logged on the morning). YHC had forgotten how many serious hills were sprinkled throughout the back SoVi streets and was glad to get back to the relative flat of the AO launch point.
11 total PAX rolled into the SoVi green ready to ingest the infamous #DRP (see F3 Lexicon; Daily Red Pill) to get their week started off on the right foot. The figurative intake of the #DRP is the most effective, encouraging, inspirational and humbling way to kick off the forthcoming day and tackle the challenges ahead. With the welcomes and confirmation of no FNGs on this drizzly morning, we kicked things off.
The Warmup
SSH (X20 IC)
Merkins (x10 SC)
BWS (x10 IC)
Merkins (X10 SC)
Arm Circles (x10 Fwd; x10 Rev)
Merkins (x10 SC)
Willie Mays Hayes (x10 IC)
Merkins (x10 SC)
The Thang
With the warmup complete, we moseyed south towards Mary Scroggs Elementary School in search of the single, solitary pull-up bar at the back of the school.
On our way, we stopped each 1/10 mile for 5 reps each of the following 3 exercises: burpees/merkins/BWS
.1 mile (5 burpees/5 merkins/5 BWS)
.2 miles (5 burpees/5 merkins/5 BWS)
.3 miles (5 burpees/5 merkins/5 BWS)
.4 miles (5 burpees/5 merkins/5 BWS)
.5 miles (5 burpees/5 merkins/5 BWS)
Arrive at the pullup bar; all PAX line up along the white line in plank for the following;
5 pullups each; sprint to the back fence; return to the start line; 5 merkins; plank
- Repeato: all hold in reverse plank
- Repeato: all hold in low squat hold
.6 miles (5 burpees/5 merkins/5 BWS)
.7 miles (5 burpees/5 merkins/5 BWS)
.8 miles (5 burpees/5 merkins/5 BWS)
.9 miles (5 burpees/5 merkins/5 BWS)
Picnic table dip/merkin descending ladder: (10/9/6/4/2) – (Note: YHC goofed and forgot to stop at 8 on our 2nd set; hence the weird sequence!).
(10 dips; 10 derkins)
(9 dips; 9 derkins)
(6 dips; 6 derkins)
(4 dips; 4 derkins)
(2 dips; 2 derkins)
BTTW/Tunnel of love: All PAX line up in BTTW along the brick wall at the back of Scroggs.
1st PAX on the end (Weurrfel) drops down to bear crawl underneath all PAX holding BTTW. Next PAX (LP) drops to follow, etc…
Recover when last PAX (YHC) makes it through the BTTW tunnel.
1 mile (5 burpees/5 merkins/5 BWS)
1.1 miles (5 burpees/5 merkins/5 BWS)
Swerkjns & burpees (10/8) – 6 PAX assume the swerkin position on the swings while the remaining 5 PAX get comfortable for 10 burpees OYO. Flapjack.
Repeato: 8 swerkins followed by 8 burpees.
The clock told us it was time for us to start heading back so we began our mosey back to the SoVi green.
1.2 miles (5 burpees/5 merkins/5 BWS)
1.3 miles (5 burpees/5 merkins/5 BWS)
1.4 miles (5 burpees/5 merkins/5 BWS)
Mary
Crab cakes (courtesy of Spook; x20 IC)
2 minutes of flutters
COT
Discussion about upcoming 8/21 solar eclipse. Spooky has the Q (coincidence??!!)