Five Foundry regulars and two uptown intruders joined the PAX for a post YHC birthday beat-down at the Foundry. Cowbell was again suckered into posting while Shorty lay comfortably in his bed counting sheep. Without OSHA YHC was quite nervous he may unknowingly subject the PAX to unnecessary dangers, but we must go on…
The Thang:
Mosey to the Javelin Throwing Pad at the Practice Track
Side Straddle Hops (IC) x 20
Peter Parkers (IC) x 20
Imperial Walkers (IC) x 20
Mosey to the Straightaway
YHC offered the choice between 400m Intervals (with the memory of 800m intervals fresh in some of the PAX minds) ……. or…… upper body work at the Foundry
PAX went with the Foundry, imagine that!
Mosey to the Foundry
Set #1 of 11’s: Pull-ups/Dips and Crunchy Frogs
Supermans (IC) x 10
Set #2 of 11’s: Dips/Pull-ups and Dr. W’s (bad idea)
Dancing Chilicuts (IC) x 10
Set #3 of 11’s: Low bar rows/Perkins (merkin in pike position- feet on bench and six pointed straight up away from the Big Ball, should isolate the shoulders) and Putins
Set #4 of partial 11’s: Perkins/Low bar rows and LBC’s
Mosey to the Flag
Seal the Deal the exhausted way: Flutter Kicks (IC) x 30
Mumble chatter
The PAX informed YHC that he can’t add (at least not at 5:40am), as he instructed the PAX do start with 11 crunchy frogs and 1 pull-up
Shout-Outs
Frack Sack – family and friends battling cancer
Tools family and son
Families suffering through flooding damage
Other that YHC is sorry that he cannot remember 5 days later, but the Good Lord still remembers them
Are you referring to Mr. A and JV as Uptown Intruders? I don’t think you can say that. JV’s proven his Worldliness and Mr. A, although not as Worldly as JV (who is?), certainly doesn’t fit the definition of an Uptowner. Now if Yankee or Roots showed up to a Wednesday at the Foundry, I would think they were drunk or lost or both.
You are, however, well within your rights to call Shorty a Fartsacking Sheep Counter…says the man that didn’t post.