Oh the rain just won’t stop. Strong downpours are in the forecast for 2 more days. Better have a strong workout the shake out the cobwebs after a weekend inside due to rain.
The rain was so steady everyone knew to park in the deck today…plus even when its not raining I bring them over here for torture…so why not shave 200 yards of running off by parking inside.
At 5:30 sharp 7 of us take off. To make up for those missing 200 yards, we ran up to the third floor…then down the stairs to where we started. Some may have thought this was wasted effort. Not me. We started our warm up with a little SSH…slow at first, with an ever increasing tempo until I could barely count and breath at the same time. We halt at 60. Then WMH and a set of merkins. We tried one legged deadlift squats (10 per side; not bad), arm circles (not too many, we need our arms for latter) and some Rubios (always a crowd pleaser when we hit 40). At about 33 Rubios our 8th PAX rolled in. Before we can adequately harass him (Acorn) for being late, he silences us with “Basements flooded”. Ugh, been there. Sorry dude.
With a full 7 Rubios as a warm up for him, we are ready to get the thang going. Everyone complained that the 3 sets of bear crawl down the stairs was too much last week. Agreed. So we start off trying to erase them from our memory. Best way to do this and say they never happened is to do them in reverse of course….so we started with CrawlBear up the stairs. (For safety reason we tackled one stair well at a time and did Peoples chair while we waited for others to complete this). 8 out of 8 PAX agreed, 2 floors of this was enough (this time). (Note: I didn’t really want to start with this exercise but wasn’t sure if we could have done it at the end. Thoughts??)
Then we did a little suicide across the parking decks 3rd floor to lose whatever breath we still had.
Then we tried two new “crawls”. The first was a derkin crawl. Not too bad (for the first round). Then on to the “pop-up merkin crawl” across the width of the deck. Yeah, that pretty much sucked. Good thing for Acorn that BlindSpot kindly pointed out if he didn’t move his legs he would just go round in circles (and maybe would still be there). Back to the derkin crawl (do to technical difficulties we abandoned doing this on the inside wall of the garage which lacked a proper shelf for our toes and went back to the outer wall). (Also whats up with the F3 website…keeps changing my derkin to jerkin….a mere autocorrect error or a reference to the Q?!?!?!)
Last thang….we did 4 exercises (merkins, modified-V, burpees, copperhead squats) in a row. Q called out when to switch (30, 15, 10, 15 if you were counting). Then bear crawl to the opposite side of the deck and repeat. 2 rounds completed. I think that was enough, but just to be 100% sure we did one last derkin (not jerkin) crawl.
Mary — 5 minutes left. 20 American Hammers IC, 20 LBCs IC, 20 flutter kicks (arms up in the air), 10 heals to heaven, 10 American Hammers IC, 10 LBCs IC, 10 flutter kicks (arms up in the air), done. Recover, recover.
Quote of the day: Space Jam (out of breath), “I feel like an FNG again”
Have a good week gents. Congrats to Blind Spot on his new gig. Congrats to all runners for the weekend (including F3Richmond who showed up in F3 shirts!)