Month: August 2018

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A Long Route 66 at the Needle 8-1

9 Pax crushed the Needle this morning: Gekko, Parker (NC), El Matador (Atlanta), Kojak, Wooly Bugger, Talent, Hurley, Dive Bar, 529’er (Q)

CoP: SSH, 2 min assorted plank ups

The Thang:

Route 66 on the Centerhouse Highway

  • Movements: Crabwalk
  • Exercise: Inchworm plank up merkins

Recovery Pause: Fast cadence LBC x 100

Partner up next to fountain. Partner 1 sprints up steep incline to edge of fountain and back x 2. Partner 2 AMRAP. Then switch.

Exercise 1: Merkins

Exercise 2: Slightly moist WWI’s

Crawl bear up the steep incline fountain at Divebar’s request.

MoM:

Oblique crunches x 30 (each side)

Upstate box cutters x 30

Fast cadence LBC x 53

WoW:

Stay motivated to grow. Benchmark your progress against yourself. Don’t worry about comparing yourself with others. That’s apples & oranges.

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MOHAI 7/30 – Triple Q

10 PAX got after it Monday @ MOHAI: Gekko, Hurley, Worthington, Talent, Big City, Wooly Bugger, SPAM, Bangkok, LaFleur, 529’er (Q)

CoP: 

SSH, LBC fast cadence x 100

SPAM Q (10 min):

– BMW (Burpee, Merkin, WWI) 4 corners around MOHAI building. Reps at each corner: 5, 10, 15, 20.

529’er Q (10 min):

– Slowest Swedish Mile. PAX in single file line holding V-Up position. Crawl bear from back to front. Repeato for 8 min.

– Inchworm plank-up Merkins x 5 OYO

Recovery Fast Cadence LBCs x 100

Big City Q (10 min):

Partner up. Partner 1 does exercises, partner 2 holds plank. Switch.

– Exercise 1: 21/15/9 (21 merkins, 21 squats, 15 merkins, 15 squats, etc).

– Exercise 2: 30m lunge walk

MoM: 

Oblique crunch

Announcements:

– August 4th 3rd F workout @ Linus’s House. Support one of the most selfless and dedicated men in this country (not exaggerating). See FB or ping @gekko on Slack for details.

– 8/17GoRuck Star Course 50 Miler

– 9/22Tough Mudder

– 10/19Custom GoRuck Tough for F3. Sign up via link: https://www.goruck.com/event-14722/

WoW:

LaFleur shared that the 3rd quarter is always the hardest. Tired, lost focus, no end in sight. Push through to the 4th quarter and it will get better!