Take Away This Ball And Chain

Take Away This Ball And Chain

QIC: Starfish

Date: 10/14/2017

PAX: Van Pelt, Beast Light (WB), Drama Queen (WD), Phelps, Ice Dancer, Starfish

While cleaning out the garage, YHC uncovered a ball and chain and figured that would be a great prop for a loosely themed running with stations beatdown.  So YHC jumped at the chance to Q #DawgPound when @RoadApple issued the invitation.  So with Social Distortion and Pearl herself shouldering the marketing load, 6 pax showed up to drag the ball and chain around the most scenic AO in all of F3 Winston-Salem (and maybe in all of F3 Nation).

Warm-O-Rama

Circle Up.

SSH x20 IC

IW x15 IC

Whirly with the Clap x10 IC

The fog rolls in aka @IceDancer.

Copperhead Squats x10 IC

Copperhead Merkins x10 IC

Mosey to trailhead.

Ball and Chain

@VanPelt with the ball and chain.  Run to first bench.  10 merkins OYO.  Run back to trailhead. 14 merkins OYO.  Run to first bench.  17 merkins OYO.  Plank, Al Gore or Lassie for the six.

@IceDancer with the ball and chain.  Run to second bench.  10 squats OYO.  Run back to first bench.  14 squats OYO.  Run to second bench.  17 squats OYO.  Plank, Al Gore or Lassie for the six.

@BeastLight with the ball and chain.  Run to third bench.  10 LBCs OYO.  Run back to second bench.  14 LBCs OYO.  Run to third bench.  17 LBCs OYO.  Plank, Al Gore or Lassie for the six.

@Phelps with the ball and chain.  Run to fourth bench.  10 Wide Merkins OYO.  Run back to third bench.  14 Wide Merkins OYO.  Run to fourth bench.  17 Wide Merkins OYO.  Plank, Al Gore or Lassie for the six.

@YHC with the ball and chain.  Run to fifth bench.  10 Lunges (each leg) OYO.  Run back to fourth bench.  14 Lunges (each leg) OYO.  Run to fifth bench.  17 Lunges (each leg) OYO.  Plank, Al Gore or Lassie for the six.

@DramaQueen with the ball and chain.  Run to sixth bench.  10 Low Dolly OYO.  Run back to fifth bench.  14 Low Dolly OYO.  Run to sixth bench.  17 Low Dolly OYO.  Plank, Al Gore or Lassie for the six.

@VanPelt with the ball and chain.  Run to seventh bench.  10 Stagger Right Merkins OYO.  Run back to sixth bench.  14 Stagger Left Merkins OYO.  Run to seventh bench.  17 Stagger People’s Choice Merkins OYO.  Plank, Al Gore or Lassie for the six.

@IceDancer with the ball and chain.  Run to eighth bench.  10 Alternating Side Lunges OYO.  Run back to seventh bench.  14 Alternating Side Lunges OYO.  Run to eighth bench.  17 Alternating Side Lunges OYO.  Plank, Al Gore or Lassie for the six.

@BeastLight with the ball and chain.  Run to ninth bench.  10 Right Oblique Crunches OYO.  Run back to eighth bench.  14 Left Oblique Crunches OYO.  Run to ninth bench.  17 People’s Choice Oblique Crunches OYO.  Plank, Al Gore or Lassie for the six.

@Phelps with the ball and chain.  Run to trailhead.  10 CDD OYO.  Run back to ninth bench.  14 CDD OYO.  Run to trailhead.  17 CDD OYO.  Plank, Al Gore or Lassie for the six.

4.26 miles.  1 hour on the nose.  #VeteranQMovePerVanPelt

COT/BOM:  @IceDancer took us out.

FIN.

NMM

@VanPelt was chomping at the bit and wanting to grab the ball and chain and take off at 0630.  @YHC stated that we were going to do warm-o-rama there in the parking lot because we had a #HC from @IceDancer who hadn’t yet shown.  Several pax laughed/chuckled/scoffed out loud as we launched into the standard SSH/IW/Whirly fare.  During the Copperhead Squats, @IceDancer himself came skidding in on two wheels via bike to join the party and prove the scoffers wrong.

#Cobains to @DramaQueen for grabbing the ball and chain for the fifth leg (#ShortAndFlat) but YHC is smarter than he looks and knew that the sixth leg was #LongAndHilly.  @DramaQueen showed his #OldManStrong and took the worst of the ten legs.

When @ID took off with the ball and chain, we suggested that he also had to carry @Phelps.  But then we decided that the ball and chain might weigh more than @Phelps.

#Tclaps to @BeastLight for playing better this morning than his beloved #Tiggers did last night.  #Outplayed.  #FakePuntWasAReallyBadIdea.

YHC now has a whole 64 minute Spotify playlist of #BallAndChain songs if anyone is interested…and can lend you the ball and chain if you ever need or want it.