Blocks and Track(le)

May 16, 2022

WHEN: 05/16/2022
QIC: Botched
PAX: Nookie, Theologian, Bitcoin, Porterhouse, Crabcake, OPEC, Knope, Banana Slug, Misery
ME HEADCOUNT: 10

With Sweatervest on quarantine from a recent COVID exposure, YHC jumped at the chance to take over the Q at Devil’s Ridge. YHC wanted to get the PAX out to the Duke track, which was fresh off hosting the ACC Outdoor Track & Field Championships. Always fun to run fast. But this isn’t the Goat or the Moose, so we couldn’t just do windsprints the entire time…

9 PAX gathered in the gloom to begin Warm-o-rama. OPEC came peeling in in the middle, having made a wrong turn on Duke’s apparently-confusing campus, giving us an even 10.

Warm-up

  • SSH x25
  • Imperial Walker x12
  • LBAC/Reverse x12 each
  • Hillbilly x12
  • WMH x12
  • Harvester x12
  • Slow Merkin x12

 

PAX took a mosey to the cinder block pile, and YHC passed out cinder blocks like it was Christmas morning. We took our blocks up to the track

Thang

First up, a series of Catch-me-if-you-can laps. PAX got in pairs. One PAX stayed behind to do an exercise, then sprinted to catch his partner. Flapjack, and continue for one full lap around the track:

  • Round 1 – rifle carry cinder block/5 burpees
  • Round 2 – backward run/5 Merkins
  • Round 3 – walking curls with cinder block/5 Wide-grip merkins

 

Next, all PAX got their own block for

  • 15 Squat Thrusters
  • 1 lap Ricky Bobby (worked out to 2 sprints/PAX)
  • 15 Squat Thrusters

 

Put the blocks back, then cross the street to the steps in front of the parking deck.

  • 10 step-ups Right leg, driving the left knee
  • 10 step-ups Left leg, driving the right knee
  • 15 Dips IC
  • Repeat x4 sets

 

Mosey back to Startex for:

Mary

  • Flutter Kick IC x30
  • Heels to Heaven x20
  • Hello Dolly x10
  • Ring of Fire – hold plank while each PAX closed with 10 Merkins

 

Announcement – the SLT has asked for the QIC to send some sort of pre-blast to help PAX choose where to go for the morning. For example, if you didn’t want/couldn’t do much running, this was not the workout for you. Hopefully an easy thing we can all try to do!

Prayers – for Theologians daughter, needing sedation for an MRI soon.

YHC took us out.  Aye!