• When: 02/27/17
  • QIC: Turnpike
  • The PAX: Wham!, Grilz, Kamikaze (#Respect), TOY, Fudd, Beamer, Pearl Jam, Cherry Garcia, Turnpike


Daytona 500 at #TheCastle

9 PAX arrived at the Castle for a post Daytona workout. Even though this was YHC’s fourth Q, the nerves were intense.  Adding a bit more anxiety was the garage door malfunction at 5:05am – in hindsight, the slamming of the door after the release from the opener should have gotten some PAX on Foot Point out of the Fartsack.  Unfortunately, it only worked on my M!

Back to nerves of the Q: Can I do what I Q? Will I screw-up the cadence (only once I think)?  Will I make it to the end without needing an oxygen mask?  Most importantly, will I motivate the PAX to get better? My answer is yes across the board.  Hopefully the PAX agreed.

Conditions – 37 and chilly

Opened with the Disclaimer

The Thang (all three counts):

SSH * 20 (IC)

Little Baby Arm Circles – Forward *15 (IC)

Little Baby Arm Circles – Backward *15 (IC)

Calf Raises * 20 (IC)

Quad Stretch – 30 seconds each leg

Mosey to the bottom of the hill for the Hill-Buster 500.

5 AYG sprints to top of hill – jog back, in 3 minute intervals.

After 1st sprint, squats for ~1 minute.  After 2nd sprint, flutter kicks for ~1 minute.  After 3rd sprint, Al Gore for ~1 minute.  After 4th sprint, Apache (Torso Twists) for ~1 minute.  After 5th sprint, mosey back to Shovel Flag.

Grab bricks for Brick-o-Rama 500

5 sets, 30 seconds AMRAP, 15 second rest in-between each exercise:

  1. Piston Punch
  2. Piston Curls
  3. Piston Vertical
  4. Piston Overhead Press

Bricks back to the pile, then with a jump rope:

Forward Jump – 30 seconds, rest 15 seconds * 2

Jump rope around parking lot tree * 1, from right to left of course

Thru the Tunnel * 20 (IC). Done

Special thanks to Siri, my co-Q, as she was keeping YHC on track with the workout timer. Next time, I’ll turn her volume down.

COT: Counterama; Name-O-Rama, Announcements: Saturday April 1st will be a PAX + 2.0’s workout at 7:15am; followed by F3TheMission at 8:30am. Closed with prayer.  Turnpike

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