After feeling like hell last week, YHC was super excited to get back in the gloom with you guys. I haven’t Q’ed #RunStrong in a good while and thought this would be an awesome opportunity to show off my new toys that were supposed to be debuted at #BoydLeeBeatdown; jump ropes. With being sick, I was unable to Q on Saturday and am thankful for Strokes for taking my place. I searched long and hard for a solid outdoor jump rope, but the stores in Greenville just didn’t have what I was looking for. I called my buddy who owns a CrossFit gym in Fayetteville and he sent me to buyjumpropes.net. I’m glad he did because I was able to get some badass red, white, and blue outdoor jump ropes for a good price. I will be buying some more.
The PAX piled into Elm Street Parking lot and as soon as Strokes hopped out of his truck we were off. Right on time right Strokes.
The Warmup
10 low slow squats
I had to end at 10 due to one of the GoRun girls coming in hot around the corner to snag her favorite parking spot.
10 more squats, emphasizing the full pelvic tilt, to make sure we were fully incorporating the glutes and getting the most out of the exercise. Lots of mumblechatter ensued to which I promised the PAX that their M would thank them for it.
Xerxes was hoping I had a longer warmup because when he arrived we were gone. TClaps to you brother for getting in a 5K run solo and sticking around for the COT.
The Thang
Mosey to flood lot and meet at the pull-up bars.
Modified 4 Corners using the entire flood lot
20 minute AMRAP
5 pull-ups
10 tuck jumps (get height)
20 alternating jump lunges (full lunge)
20 jump rope (double unders for those that wanted a challenge)
Partner up with someone of similar speed for some competitive Catch Me If You Can.
Due to the size of the PAX, we split up into three waves for safety and to allow adequate rest between sets due to the max effort of the exercise.
Partner 1 performs 3 burpees and then sprints after Partner 2 who is backpedaling as fast as possible up College Hill. Once you get caught, mosey back down to the start point and flapjack. Pay attention to where you are when you get caught because the second time through, Partner 1 is going to try and backpedal farther than that point and Partner 2 is going to try and catch Partner 1 before that point. Nothing like a little competition to ramp up the intensity.
My intent was to do one round and move on to a couple other variations of Catch Me If You Can but as Yellow Brick and I were moseying down the hill after completing our Round 1 the first wave started to take off for Round 2. I wasn’t going to deny them that fun so I didn’t stop it. Apparently I said 2 rounds. It all worked out.
After completing two rounds, it was unfortunately 6:10 and so we had to make our way back to the shovel flag. Thanks Belly Dancer for the “are we going to workout until 7:15” mumblechatter because I was having so much fun I didn’t realize what time it was. Q 101 fail. One last bolt up College Hill and then mosey down 14th and Elm to the flag. Some of the PAX stated that they didn’t have any bolts left. Your mind tries to stop you before your body does. Everyone gave a good push up the hill.
Cousin IT and Aquaman had a nice dash to the finish but Cousin IT never led up and took the crown, just like he did at the Good Samaritan race. TClaps brother!
No time for Mary. As a matter of fact, by the time the six rolled in it was 6:19. Whoops.
Prayer Requests: Crossover’s M’s client who suffering from a car accident.
Announcements: String Bean wanted 25 at lunch today and we had 6. Short of our goal but a good time regardless. Wish I could’ve stayed longer because it is always great fellowship. Spent most of our time talking about @dadtellsjokes on Twitter. If you don’t follow it, check it out as they will surely brighten your day.
Bible Study at Hot Pursuit’s tonight at 7 pm.
Moleskin: Damn it feels good to be back in the gloom! ABH!