Dreadnought Back Blast

The goal this morning was to get at least 4 miles in, but YHC became concerned when Nanu after Nanu showed up for the Dreadnought this morning. Concerned about being the six all morning at my own Q, I nevertheless went ahead with the plan. First, it was a rolling . . .

WARMARAMA

We headed south off the WCHS campus and onto the Bridges St. Ext. trail, stopping at the lights along the way to the bridge and back to the school for . . .

SSHs IC x 10

CPs IC x 10

Sun Gods IC x 10 forward, x 10 in reverse

Stretches

Merkins Dog SC x 10 + downward dog stretch

From there we ran around the east side of the school to the track for the . . .

THING ONE – RACK & STACK/UNSTACK

1/4 lap + 5 burpees

1/2 lap + 5 burpees + 10 WWIs

1 lap + 5 burpees + 10 WWIs + 15 merkins

2 laps + 5 burpees + 10 WWIs + 15 merkins + 20 LBCs

1 lap + 5 burpees + 10 WWIs + 15 merkins

1/2 lap + 5 burpees + 10 WWIs

1/4 lap + 5 burpees

As expected the Nanus a/k/a BRR Team Misty left the rest of us behind on the longer runs, so the order was given for all pax to pick up the six.

THING TWO

After moseying to the pull-up rack, we divided into three groups and rotated one round of the following:

5 burpees

10 pull-ups

10 dips

Then we all hit the bench for . . .

25 dips SC

20 derkins

10 irkins

Realizing I had left my sweatshirt and hat back on the track, I returned the pax to the track for one more cool-down lap. We then returned to the flag, but my watch said 3.93 miles, so we took a lap around the parking lot to get us to 4.25 miles before circling up for . . .

3MOM – DEALERS CHOICE

Boxcutters (Duck Butter)

Protractor (Big Mic)

LBCs (Aflac)

MOLESKIN

I am not so sure about this cross-training thing, one day rucking and the next running, but hopefully it will stop hurting so much some day. I wish everyone a very, Merry Christmas, and in celebration, I am buying lunch at Sanitary on Thursday at noon, however, there are a few conditions. No one can tell MyTSharp about it, which also means nothing on slack, groupme or text threads about it (there is no way he reads this before Thursday).  Dipper, I will let the non-F3 fantasy football guys know Thursday morning.  If they can’t get their fat asses out there in the gloom, they don’t deserve much notice.  As always it was an honor to lead.

-Gertrude