After a lousy night of sleep, YHC was not particularly excited to get up and Q Granny’s House. But you never know what surprises might await and, as often happens, this gloom brought a big surprise with the welcome return of Ringo. Back in town for a few days before the madness of Spring Break begins, the PAX was surprised to see that Ringo has lost a bunch of weight while not posting to F3 beatdowns and… while running a pancake eatery??? The mysteries of the world are endless, people.
The surprise return of a slimmed-down Ringo did nothing to diminish the return of Captain Sparkles, though, as his post today marks the start of an intense (albeit, abbreviated) training for the Ragnar in two weeks. If you doubt this man’s methods, look no further than last fall’s half marathon, or even the grow ruck back in ’17. If anyone can prepare this quickly, it would be Cap.
Warmorama: (all IC)
SSH x10, Toe Touches x15, SSH x10, Windmills x15, SSH x10, IW’s x15, SSH x10, Copperhead Squats x15.
The Thang: A quick mosey around the block to get Cap’s running legs back, and then down to business. First up, a set of stations in the amphitheater area of the trailhead:
- Burpees x20 / Shoulder Taps x5 on the stage
- Big Boy (Big Ass/Huge Ass, *copyright pending*) Sit-Ups x20 / Freddie Mercuries x5 (IC)
- Irkins x20 / Derkins x5 on sitting platform
- Jump Squats x20 / Monkey Humpers x5
Rinse and repeat, but with each cycle the first exercise at each station goes down by 5, the second goes up by 5. After 4 rounds, we were done.
Recovery walk over to the corridor for an Indian Bunny Hop: PAX planks in a line, first man bunny hops over and drops into plank at the end, next man up, and so on until we reached the end of what felt like a very long corridor.
Next up, a set of sprints with a partner. First two men would sprint 100% to the end and jog back, while PAX performed squats. Next two up, and so on. With Waterpik doing extra credit and all men giving it 110%, this was a bit of a blur and YHC can’t remember exactly how many rounds we did. What I do remember is the Big Man – Shooter – burning me every single time, and Cap looking like Turtle back in his glory days. Nothing like sprints to get the PAX going!
Finished with a little Mary: Flutter Kicks x30 IC, Hello Dolly’s x20 IC, Rosalitas x20 IC, and Nolan Ryan’s, each side x10 IC.
COT, Ringo prayed us out, and we discussed the Northshore’s upcoming 3 year anniversary. Look out for an email soon! As always, thanks for the lead guys.
