PAX: (13) Brown Water, Brown Tail, Focker, Moab, Cartman, Pelican, Holy Roller, Honeydew, Launch Pad, Asian Zing, Giselle; Dauber, Diablo
Man, I arrived at The County this fine morning with perfect weather, an old school workout, a loud speaker, and a solid playlist from Rocky training montages, Kid Rock, and Motley Crue. I was strutting around like a man who could afford to live next to The County. Then, as the PAX arrived, several were confused by my “no coupon needed” statements. Focker threw something heavy back in his truck obviously disappointed. There was some mumbling. I knew something was askew. It then hit me – shit, The Foundry is and has been for awhile a heavy workout. I live for heavy workouts; I helped start our heavy days years ago; I’ve Q’d a heavy at The Foundry previously. I turned to Dauber and said, “So that’s why you kept asking me last night about coupons?” I’m an idiot. And oh yeah, I forgot to bring Pelican the paint sprayer he generously let me borrow. Nevertheless, I’m confident all present got better this morning, and that the ladder workout kickstarted the day the right way. Here’s what we did:
Flutter Kicks 20 IC
SSHs 20 IC
Plank Jacks 20 IC
SSHs 10 IC Double Timed
Flutter Kicks 10 IC Double Timed
PAX lined up in the parking lot for a ladder movement. The following movements were done at one end in sets of 5 – 10 – 15 – 20 – 25, and then back down the ladder:
Hand Release Merkins
After each set on the way up the ladder, the PAX ran across parking lot for curb jumps in a number corresponding with where they were at on the ladder and then ran back. On the way down the ladder, the PAX lunge walked down to the curb jumps, and then broad jumped back for the working sets.
YHC must note that F3 was in full force this morning. Some beasts moving fast, but never leaving the six, and no one finished alone. Really strong work.
After the ladder sets were complete, the PAX circled up for:
American Hammers 20 IC
LBCs 20 IC
Planks & Merkins (at Q discretion)
We closed it out with COR, NOR, announcements, and intentions. I promised all to return to Q an actual heavy soon! As always, thank you for the opportunity to be a part of THIS.