14 pax broke a sweat at Titan this morning, in the gloom that with each passing day lingers just a bit more. Hambone and Porcelain got Centennial ready for us with a two mile run before the main event.
Pax: T-Cell, Huggie, DaVinci, Hi-Viz, Keep the Change, Softwood, Hambone, BnB, Bicentennial Man, Porcelain, Right Said, Tiny Dancer, Crab Legs, Harvey Updyke (QIC)
Warm-O-Rama:
Disclaimer followed by a mosey to the southern end of the main field, where the pax circled up for some limbering. Got things started with:
- SSH x 25
- WMH x 20
- LBAC x 20
- Reverse LBAC x 20
- Good Mornings x 10
Thang:
At the request of DaVinci, the pax ramped up the intensity level with an Indian Run that took us counterclockwise around the lake, ending at The Hill west of the Parthenon. Distance: 0.7 miles.
At the base of The Hill, we regrouped for an explanation of the next ~23 minutes. The pax partnered up, and did B.O.M.B.S. (a distant cousin of Dora) on The Hill. One partner stayed at the base and worked on the reps while the other partner ran up and back down The Hill. Partners worked together to cumulatively perform:
- Burpees x 50
- Overhead Press x 100
- Merkins x 150
- Big Boy Sit-Ups x 200
- Squats x 250
Per MapMyRun, The Hill appears to be exactly 0.1 miles round trip, so depending on how many times each pair swapped out, everyone ran another 1.0-1.2 miles up and down the hill in addition to their share of the above reps.
Back to the sidewalk near the JT statue for…
Mary:
Pax lined up on their sixes and starting at the southern end, called out an exercise and counted us off for 15 reps each. Worked our way up the line, skipping every other pax in the exercise choice. Choices included (might be missing one):
- LBCs
- Flutter kicks
- Freddie Mercuries
- Box cutters
- Big boy sit-ups
- J-Los
CoT:
- First Friday lunch this Friday, 11:30am at The Cookery
- Grow School coming up in September, more details coming soon
- Prayers for Tiny Dancer’s colleagues Ben & Jeff, who are recovering from injury and dealing with the loss of a loved one.
Five for coffee and CFB @ Three Bros.
Honor to lead you men this morning, thanks for kicking off your Wednesday with me.
No trees were harmed in the making of this workout.