And Now For Something Completely Different
QIC: Starfish
Date: 11/11/2023
PAX: Drip, Mutton (WD), Spicoli, Lamb Chop, Draftee (former FNG Josh), Dr. Feelgood (DR from F3 Tallahassee) (WB), Starfish (QIC)
YHC was the Q at Hanes Park’s Wednesday edition, aka #Conspiracy. @Mutton was also in attendance there and asked then if YHC was still on board with Qing #ImpossibleSituation aka #TheMuthaship on Saturday. YHC had actually not formally accepted @Mutton’s invitation via the slacks but @Mutton basically didn’t take no for an answer. Having carefully crafted an exquisite workout on Wednesday and fearing over-exposure, YHC had to come up with something completely different for @Mutton and any of the other 5 pax that had also been with us on Wednesday. Here’s sort of how it went down:
Warm-O-Rama
We were approximately 1 minute late getting started because everybody had to park across the street at the Y due to Fleet Feet taking over our normal launch spot with a gazillion runners and three tents. YHC was introducing himself to our DR pax from F3 Tallahassee and then introducing @LambChop to our visitor as well when he spied @Mutton and @Drip making their way to the circle. We dove right in once the five us congregated.
- SSH x20 IC (during this time, one of the Fleet Feet runners came ambling over admiring YHC’s perfect cadence. @LambChop launched immediately into #EH mode and hooked in our interested FNG, doing an excellent job of explaining who we are and what we are about (except the part about venmoing $$$ to @jacksonsutton32….#FirstCorePrinciple)
- IW x15 IC
- Hillbillies x15 IC
- Copperhead Squats x10 IC
- Copperhead Merkins x10 IC
- Toy Soldiers x10 IC
- Arm Swirly Things Forward (since@CherryPie keeps blowing me off) x10 IC, hold it
- Arm Swirly Things Reverse x10 IC, hold it
- Overhead Clap x10 IC, hold it
- Seal Clap x10 IC, hold it
- Moroccan Night Club x10 IC
- Mosey to parking lot entrance
The Thang, Part 1: Deconstructed Burpees, Sponsored by Dr. Pepper
- Run up Sunset to West End Blvd, 10 Sumo Squats OYO
- Run down Sunset to parking lot entrance, 2 Sumo Squats OYO
- Run back up Sunset to West End Blvd, 4 Sumo Squats OYO
- Run West End Blvd to Clover aka the bottom of the Intimidator, 10 Cobra Humpers OYO
- Run West End Blvd back to Sunset, 2 Cobra Humpers OYO
- Run West End Blvd back to Clover, 4 Cobra Humpers OYO
- Run West End Blvd to Brookstown, 10 Merkins OYO
- Run West End Blvd back to Clover, 2 Merkins OYO
- Run West End Blvd back to Brookstown, 4 Merkins OYO
- Run up Brookstown to Carolina Ave, 10 Cobra Humpers OYO
- Run down Brookstown back to West End Blvs, 2 Cobra Humpers OYO
- Run up Brookstown back to Carolina Ave, 4 Cobra Humpers OYO
- Run Carolina Ave to Clover, 10 Jump Squats OYO
- Run Carolina Ave back to Brookstown, 2 Jump Squats OYO
- Run Carolina Ave back to Clover, 4 Jump Squats OYO
- Run down the Intimidator, 10 Burpees OYO
- Run up the Intimidator to Carolina Ave, 2 Burpees OYO
- Run down the Intimidator, 4 Burpees OYO
- Mosey across the street to the benches at the top of the stairs.
The Thang, Part 2: Mr. McConaughey
- 10 Dips OYO
- Run downstairs and across the bridge
- 1 Diamond Merkin OYO
- Run across the bridge and back upstairs
- 9 Dips OYO
- Run downstairs and across the bridge
- 2 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 8 Dips OYO
- Run downstairs and across the bridge
- 3 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 7 Dips OYO
- Run downstairs and across the bridge (@Spicoli joins in the fun about right here)
- 4 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 6 Dips OYO
- Run downstairs and across the bridge
- 5 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 5 Dips OYO
- Run downstairs and across the bridge
- 6 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 4 Dips OYO
- Run downstairs and across the bridge
- 7 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 3 Dips OYO
- Run downstairs and across the bridge
- 8 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 2 Dips OYO
- Run downstairs and across the bridge
- 9 Diamond Merkins OYO
- Run across the bridge and back upstairs
- 1 Dip OYO
- Run downstairs and across the bridge
- 10 Diamond Merkins OYO
- Run across the bridge and back upstairs
- Mosey to corner of track
The Thang, Part 3: Dirty MacDeuce
- Crucible Merkins x12 IC
- Alternating Lunges x12 IC
- Low Dolly x12 IC
- Run 110m
- Carolina Dry Docks x12 IC
- Alternating Reverse Lunges x12 IC
- Freddy Mercury x12 IC
- Run 110m
- Wide Merkins x12 IC
- Alternating Side Lunges x12 IC
- LBCs x12 IC
- Run 110m
- Trailer Park Merkins x12 IC
- Monkey Humpers x12 IC
- Box Cutters x12 IC
- Mosey back to VSF
3 Minutes of Mary
- Low Flutter x15 IC
- Penguin Crunch x15 IC
- Heels to Heaven x15 IC
COT/BOM: YHC took us out
FIN.
NMM
Sneaky 2.5 miles and 3.3 on the Garmin Effect.
So awesome to have @Draftee join us and hope to see him out in the gloom again soon. He caught on quickly.
Also awesome to have @DrFeelgood join us from the oldest, albeit most rogue, region outside of NC (circa 2012), F3 Tallahassee. He is in town visiting relatives and was out front all morning.
@LambChop poked the starfish (#Phrasing) and said that because YHC is old and usually goes to #Purgatory with all of the other old guys, that this workout would be easy. That was all the motivation YHC needed to turn it up a notch or two on the fly.
@Drip smiled and worked hard the whole time.
Our #LIFO @Spicoli missed the Deconsructed Burpee fun (sponsored by Dr. Pepper) in the West End and blamed it on the Vagabond Saints Cure tribute show at the Ramkat last night.
@Mutton had to #FIFO to go pick up the Sutton Bros truck for our recordbreaking #greeNest this morning. #HIM
YHC tried to kick a big rock and has a black and blue big toe to show for it. #Klutzy
Good time was had by all. Thanks for hanging out this morning.
Your friend,
Starfish
