Increasing Distances at BnW
QIC: Burns
Date: 5.8.24
PAX: Singing Cowboy, Bam, $5 Footlong, Closer, Interference, Bluto, Woodpecker, Turnover, Manscape, Airbag, Lemming, Burns
Atrophy reached out to YHC over the weekend to take this week’s Q, which I gladly accepted. It’s always an honor to lead the premier Wednesday workout in the dash that focuses on lifting weights and running sprints. So that’s why I designed a workout to do just that.
WoR: SSH, Whirlies, Abe Vs, ISTs, Arm swirlies f & b, Michael Phelps.
The Thang: A weinke with 7 exercises and then 7 cones places along Greenbrier Farms Rd, spaced ~20 yds apart. Complete exercise one, run to the first cone and back, do 1 & 2, run to the 2nd cone, etc. all the way down the weinke. If finished before time is called, start to come back down the ladder/hill/mountain.
- 5 Squat thrusters
- 10 KB swings
- 15 Lunges DC
- 20 Skull crushers
- 25 Low flutters
- 30 Curls
- 35 American hammers
Lemming set the pace and was out front with Singing Cowboy all morning. YHC got a wonderful 2.25mi EC run in with TO, we were both running a bit late this AM. The ruckers rucked (I believe it was TSC, Bam, Bluto, and Closer), and $5 got some EC work in as well. YHC left my speaker at home, so TO gets the Q assist. Lots of praise for the musical selection. Humidity was present – nary a dry spot on any tshirts to be found post-CoT.
Announcements: Lunch Bunch on Friday @ Bailey Park. Check slack for details, Woodpecker on Q. Wild Thing (TSC’s 2.0) is running a marathon a day for the month of May to raise $ for a local homeless shelter in his hometown of Greenville, America.
Prayer Requests: $5 came close to totalling his car via deer collision this AM, unfortunately a gentleman coming the other direction on Shattalon did. The man seemed ok, but his car was not. Turnover’s family friends the Warrens are going through chemo treatments. BAM’s coworker Jerry just had quadruple bypass surgery. Trancript’s M is still struggling health-wise. YHC lifted these and other requests up to the Sky Q along with thanks and praise for our #proximity.
Thanks for the keys, Atrophy! Hope to #SYITG soon, brother.
