It was a glorious morning at Sir Ellington with 18 PAX arriving for the festivities.
QIC: Boyband
PAX: FloppyD, PSL, DillyDilly, RedSkull, Prevac, CAPSLOCK, Foxtrot, BigStick, Edibles, BagsofAnts, Yard Sale, Movin on Up, Black Lung, Vegemite, Dr. Smartt, Hunter Mayhem, JK
We took a short lap around the near hill and back to the parking lot for some warm-o-rama.
SSH x30, Squats, slow and low merkins, baby arm circles, and emperial walkers
The group split in half with Bagger taking the charge in IronPax week 1 makeup, and YHC taking the rest of the PAX to the Cochran hill.
Announcement: Per Strava Floppy Disc is the king of the Cochran hill segment with a 1:30 time up the VERY steep 0.2mi segment. He wouldn’t toot his own horn, but he went up the hill 3x that day collecting the 1st, 2nd, and 3rd fastest times for the segment’s all-time history, all while completing a 7 mile run. In order to see just how fast that was, we tried to replicate it as a group.
Round 1:
We climbed the hill with goal of <2min pace; most finished in <1:45. At the mid way point, mumblechatter was heard “Oh wait…it keeps going?!” On the way down we performed the BOMBS workout with a stop at each light pole for one exercise before moving on to the next. Burpees, Overhead claps, Merkins, Big Boy Situps, and Squats. 20 reps each. (Flutters/LBCs for the 6)
Round 2:
Climb the full hill again, but turn it around and run in reverse half way up. We performed BOMBS on the way down again with 10 reps each. (Flutters/LBCs for the 6)
Round 3:
Race to the top; first man there stopped the group where they were. Go to the nearest lightpole and repeat BOMBS stopping at each remaining pole on the way down with 10 reps each. (Flutters/LBCs for the 6).
At that point, there were 10 minutes left and the Cochran group ran back to the IronPax set up where we performed suicides with 10 merkins at the end. Rinse and Repeat and bearcrawl it in with the last man standing on Ironpax.
Mary: Freddy Mercury’s x20, Flutters x20, Supermans x20, Dying Cockroach x20
COT
Announcement: Don’t forget the 9/14 convergence.
Moleskin: I have a new appreciation for each time I get the opportunity to lead you men. I am thankful to have the opportunity to know all of you and for the support you bring to me and each other. Keep up the good work. Prayers for OchoCinco who’s mother recently died. Reach out and show your support.