4 EC ruckers circled their way through The Oaks for an unexpectedly breezy 2 mile pre-ruck.
Upon return to the AO, we were greeted by the gloom-darkened, but smiling faces of 14 additional PAX who were ready to soar with The Eagle.
The Warm Up
SSH (IC x 30)
Arm Circles (IC fwd x10; IC rev x10)
BWS (IC x20)
Willie Mays Hayes (IC x10)
Merkins (IC x15)
The Thang
Move the PAX towards the loading dock at the back of Creekside. Line up for an improvised, inverted merkin pyramid:
Ascent: Merkins (single count; IC x25)
Ascent: Derkins (single count; x20)
Peak: Balls to the Wall merkins (single count; IC x10)
Descent: Derkins (single count; IC x20)
Descent: Merkins (single count; IC x 25)
Return to the parking lot and mosey over to the side of Creekside with exposed/extended window structure. (Note: the real estate & architectural guys in the PAX stated with caution: “uhhh….that”s not structural”. Translation… “Man… that thing might not hold us!”).
Well…this may be true, but there”s only ONE way to find out!
PAX buddied up with their partner. Neither size, nor strength, nor speed or even dashing good looks mattered in this case. Simply grab your buddy and start the following circuit:
1 pullup; run to the end of the parking lot: 5 burpees (return to pullup bars…)
2 pullups; run to the end of the parking lot; 10 burpees (return to the pullups bars…)
3 pullups: run to the end of the parking lot: 15 burpees (return…)
4 pullups…run…20 burpees
5 pullups…run…25 burpees
Well, it was about now that YHC noticed the distinct absence of a smile on Bushwood”s face. Noting that this was unusual (since Bushwood is quick to flash a smile 99% of the time)…we proceeded to do more burpees in hopes of cheering him up. We tried 5 more burpees OYO… didn”t work. 5 more… didn”t work…and then 5 more burpees.
Even though his face lacked a smile – he was MOST definitely smiling on the INSIDE. I just KNOW it!
With enough time to spare, we returned to the pullup bars to finish to downward progression on pullups: 5/4/3/2/1…making sure to engage a 3-second count on the negative.
8 MOM
Our final 8 mins allowed us time for the following:
Strength First-inspired core work: assume bows & toes position; contract every muscle possible; 5 sec hold – then release. Repeato (x5)
Heels to Heaven (IC x20)
Upstate Box Cutter (IC x 15)
Long Slow Flutter (IC x20)
Right-side & left-side oblique crunch (IC, single-count x10) – twice each side
COT
Welcome to FNG-Red Baron whose 1st post this morning brought back fond memories of his service to our country in the US Air Force…and also, of course a strong new nickname.
Reminders about upcoming 2ndF to be held on Feb. 23rd at Bottle 501
Prayers for Band Camp”s uncle & D-squared”s Father-in-Law; both having prostates removed this week.
Tclaps to Avalanche & Beano for the dedication and leadership in launching one of the newest Churham AOs. It”s amazing to see the growth of our PAX (in all 3 Fs) and the advancement of the newest F3 Region… Churham!