10 pax came out for a fun Q and took advantage of a relative break in the summer heat, followed by some great fellowship at the coffeeteria at Portland Brew, one of my favorite parts of the week, every time I can make it.
Q: Black Lung
Pax: Skidmark, Cowboy, Hambone, Blue Mule, Brother-at-law, Tampa Libra, Bad Boy, Popalock, and Dean Spitz
Coffeteeria: Black Lung, Skidmark, Cowboy, Hambone, Blue Mule
Warmup
SSH x25
Good Morning x10
Willie May Hays x 10
Squats x 40
Slow and low merkins x 10
Mosey north on 12th
Stop in Portland Brew parking lot for:
8 count bodybuilders x 20
Squats x 40
Dips x 20
Mosey north on 12th to the base of the beastly hill at the base of Ashwood Avenue for Hill Sprints/Climbs. Given the running heavy components of the last two Stonewall workouts, it is somewhere along this route that Popalock begins to propose new names for Stonewall, like stoneboots, or smokewall.
The Thang:
#) 60 seconds of AMRAP merkins, sprint up the hill, SSH x 15 and mosey back
#) 60 seconds of AMRAP LBCs, sprint up the hills, SSH x 20 and mosey back
#) 120 seconds of AMRAP squats, lunges to 2nd utility pole, bear climb to 3rd pole, SSH x 15, mosey back
#) 120 seconds of AMRAP WWI sit-ups, lunges to 2nd utility pole, bear climb to 3rd pole, burpee broad jump to 4th pole, SSH x 15, mosey back
#) 60 seconds of AMRAP flutter kicks, sprint up the hill, SSH x15, and start mosey down the hill and south on 12th
Mosey back down 12th to Sevier park with a quick stop at a parking lot halfway back for 60 seconds of AMRAP werkins;
Arrive in Sevier Park parking lot with just enough time for 10 burpees OYO, and 10 Good Mornings.
Thanks to the PAX for bearing with me on a tough, run-heavy Q with only a low level of grumbling.