Legend-ary Return

July 14, 2020

WHEN: 07/13/2020
QIC: Shake It
PAX: Larry Legend, Dial Up, Green Egg, Roach, Magellan, Blanche, Soda Popinski

8 PAX for another humid Monday morning in North Durham. YHC was glad to see so many HCs the night before, specifically one from Larry Legend, who had been on the IR since last year. A few weeks back YHC had spotted some runners using the track at Riverside and noticed how they used a short segment of the fence on the backside of the track to gain entry. The track had been locked up since the fall, and it’s been deflating to not be able to utilize this area of the AO. It was time to reclaim the track.

 

Warm-Up: All in Cadence

  • SSH x30
  • Good Mornings x10
  • 20 burpees OYO (4 late PAX)
  • Air press x10
  • Seal Claps x15
  • Overhead Claps x15
  • Forward lunges x10

 

The Thang: Murph Demarcation

We moseyed down to the backside of the track and hopped the shortest section of fence. YHC had PAX partner up and explained the workout for today. We would be doing the Murph Demarcation WOD. Partners run the 800’s together and split the reps, with one partner being able to perform reps at a time.

  • 800m run
  • 50 burpees, 100 merkins, 150 squats
  • 800m run
  • 30 burpees, 60 merkins, 90 squats
  • 800m run
  • 20 burpees, 40 merkins, 60 squats
  • 800 m run

 

YHC was “lucky” enough to partner up with Dial Up and chase him around the track. It sucked, but it did make me push myself on every 800. As pairs finished up, YHC lead a few ab exercises.

  • LBCs x20
  • Flutter Kicks x20
  • Box Cutters x20

 

Shout out to Soda and Blanche for running there last 800 after we finished COT. I love the persistence and stubbornness to complete the workout as prescribed.

 

COT:

  • YHC challenged all PAX to be consistent attendees at their AOs, but more importantly commit themselves to working out 4-5 times a week. It doesn’t have to be an F3 workout, but if you want to see gains, you’ve got to get after it.
  • YHC is running a 50k from his house this Saturday starting at 0600. He will run a 2.62 mile loop every 40 minutes. Would love to have some PAX keep me company. I’ll send out more info, later in the week.