QICs: McAfee; CI
Pax (21): FloJo, Russdiculous, Wham!, Tammy Faye Baker, Violet, Diablo, Frankenbaby, Escort, Handbook, Ditka, Tron, Kilo, Double Down (R), Methane, Star Child, Pope, Face, Etto, Shyster, McAfee, CI
Conditions: Soupy, drizzling, 58*. Could have been a lot worse.
Gearlander: Cotton HIDA Tank Top (not a good choice in the soup), UA running shorts, headband and other clothes. I had gloves on, but took them off immediately because I don’t like wet gloves.
It’s been a long time since I’ve led a workout, and I had been thinking it’d be nice to get back in the saddle. When I saw that Whitney needed a sub-Q, I thought providence had intervened. But young, quick, soon-to-be father McAfee beat me to the punch and claimed the Q. When he found out I had a hankering, he offered to split the Q. Perfecto.
We exchanged a few texts ensuring we wouldn’t duplicate, McAfee shot out a pre-blast, and the O had an all time tweet announcing the workout:
McAfee started the WO with a disclaimer, his booming baritone barely covering the chit-chat (perhaps started by yours truly) on the exterior of the gathered Pax. F&F. Then, we were off.
McAfee Q, at the tennis courts, which had a solid inch of water on them:
20 Copperhead Squats IC
20 Imperial Walkers IC
Kendra Newmans OYO
Michael Phelps OYO
10 to 1 Motivators (in honor of Noonan #TAP #RIP)
Thang 1 – Partner up
Bear crawl 1, 2, 3
100 Up Downs
Since I’m writing this, I get to tell you I didn’t think we’d finish this in time for me to run anything. But the Pax kicked tail on this grueling set, which left me ample time for my little bit.
CI Q, at the playground/restrooms.
We divided into 3 groups and within each group, partnered up.
Group 1: Dip station
Group 2: Squat station
Group 3: Pull up station
P1 sprint to the flag and back. Sprint is the key word. At the same time, P2 AMRAPs the exercise at the station. Once each P does 3 AMRAP sets at their station, rotate to the next station. Each Pax got in 9 sprints and 9 sets of Dips, Squats and Pull ups.
During the sprints, everyone pushed hard. Double Down was moving like a well-oiled machine. Flo Jo was smoking it. Frankenbaby was pushing hard. It was a great mix of OGs and NGs, which made for a great time. I speak for everyone when I say they absolutely loved this set.
Once complete, we headed back to the tennis pond for some Mary, which was:
Extended leg LBCs 15 IC
Pickle Pounders 15 IC
JLos 10 IC
Standing Side Stretches
That was the end, so we circled up at the flag for COT. Quite a few intentions, including some very sad circumstances. McAfee took us out and we’re off to conquer another day.