Turning the Amp Up to 11 at #Urban Assault
QIC: SGT Schultz
Date: 29 September 2017
PAX: Hedwig (WB), Palin, Conway, Stats, Mutton, Root Canal (WD), Van Gogh, Boomerang, Starfish, SGT Schultz
10 stalwart PAX met in the early morning gloom of the First Presbyterian parking lot to partake of assaulting the urbaneness of downtown Winston-Salem. The blood red illumination of the Reynolds Building provided a sense of foreboding to YHC. The pressure was on to deliver a workout worth the price of admission!
WARMORAMA
- SSH -IC x 15
- IST – IC x 15
- Arm Swirly Things (Fwd) — IC x 15
- Arm Swirly Things (Bkwd) — IC x 15
- Seal Claps – IC x 15
- Overhead Claps – IC x 15
- Standing hamstring stretches – each leg to a count of 10
- Abe Vigodas — IC x 10
- Whirlys (who still has the clap!) – IC x 12
THE THANG
Mosey to the small pavilion on Fourth Street across from CVS (despite working on 4th Street for 15 years, YHC does not know what it is called) for STOP # 1:
- Irkins x 15 OYO
- Box Jumps x 15 OYO
- Decline CDDs x 15 OYO
- Right leg step ups x 15 OYO
- Dips x 15 OYO
- Left Leg step ups x 15 OYO
REPEATO!
- Mosey down Fourth Street to Bailey Park for STOP # 2 to perform 11’s, consisting of “beat your boots” squats (punishment administered to YHC at U.S. Army Airborne School when he was 19) and Diamond Merkins, starting at the low end of Bailey Park for the squats and running up the hill for approximately 50 yards for the Merkins, resulting in a grand total of 55 squats and 55 diamond Merkins, with 500+ yards worth of sprints enjoyed/endured in between.
- Mosey up 5th Street to the railroad trestle for STOP # 3 to perform 2 sets of pull-ups on the I-Beams, each to muscle failure. (YHC’s muscles failed pretty early. T-Claps to #Stats for the partner assist!)
- Resume moseying uphill along 5th Street to the front of the Millenium Center for STOP # 4, performing a quick 15 Irkins OYO on the railings while the PAX reconstituted
- Continue moseying up 5th Street to Cherry Street, hanging a left and returning to the FirstPresby parking lot for 2 minutes of Mary.
MARY
- YHC turned to #Starfish for some fun with spelling. Almost as good as YHC’s “CAROLINA SUCKS” from last Saturday’s #Purgatory (received with much acclaim by #Goofy), #Starfish spelled out “GO DEACONS!” Well done, indeed!
- 1 minute of Elbow Plank
FINIS!
ANNOUNCEMENTS
- Bourbon Chase — 13 October in Kentucky, more runners needed
- F3 Expansion: Chicago launched last week; St. Louis will launch on 28 October ; Austin, TX on 28 October
- YHC has the Q at #Impossible Situation on Saturday
- #Tuco has the Q at #Purgatory on Saturday
COT
- YHC took us out, thanking our Lord for the blessing and opportunity to exercise and fellowship together, and asking Him to remind us that life is a team sport, ending with one of YHC’a favorite Bible verses from the Book of Isaiah, Chapter 6.
NMM
- Not a lot of mumble chatter from the PAX. Not sure why.
- Strong performance by #Carson in his first week of F3, TCB at #VI and #UA!! Well done, Sir.
It was a privilege to lead. Thanks to #ToeTag for the opportunity.
