Ever since my first post at The County I have been excited to lead a workout there. Each time I post there I see so much potential and a lot of opportunities to develop a great weinke. So when Airplane asked me to come out and lead a workout I was all in. Most recently when I was there I noticed the playground and all of the bars available for pull-ups and other fun activities. I have a love/hate relationship with pull-ups, similar to burpees or any other exercise that challenges me. I want to be better at them, but hate the process of getting there. So I decided to let the PAX join me in my quest to get better.
I woke up earlier than usual this morning so I could get to the County to scope out the playground and ensure that we would have enough real state to sufficiently do pull-ups all at once. After checking the situation, I did a little EC run to warm up while the PAX rolled in.
5:30 AM rolls around and here come Training Wheels in on his bike, so we wait for him. While waiting I give a disclaimer and mention that we will spend some time today reviewing the 5 core principles for some of the new guys to the County PAX.
We mosey around the AO (roughly 0.5 miles) to the playground where we circle up for some warm-up.
COP
25 SSH IC
5 Inchworms OYO – Stay in plank and hold for 6 when done
15 Copperhead Merkins IC
20 “Seatbelt” Stretches in plank (10 each side)
Matt Biondis – During the stretch, we review the 5 Core Principles
5 Core Principles
- Free of charge
- Open to all men
- Held outdoors – Rain or shine, heat or cold
- Peer-led in a rotating fashion – No training or certification required
- Ends in a circle of trust
Then we had to the playground for the THANG.
The THANG
20 minute AMRAP
400* Meter Run
MAX Pull-ups to failure (Negative pull-ups after fatigue sets in)
Mary
After our shoulders and arms were spent we decided to burn out with a Merkin Waterfall. We had 18 guys so we were holding a plank for quite a while but started at 10 and worked our way to 1, and finished just in time.
We circled up for COR, NOR, and COT. I announced the upcoming Q School Week and Convergence, as well as continue to keep head locking guys as part of the Growlock challenge. A few other announcements and intentions were made and then I took us out with a prayer.
I enjoyed my time at the County today and look forward to doing it again soon!
-McAfee Out
F3 Louisville 