10 PAX emerged from the #Fartsack on this Monday morning, and welcomed YHC to the #Brickpile. Never shying away from the opportunity to return to the birthplace of F3 Columbia, YHC was looking to get in some hill work with the #F3BRR looming on the horizon. For good measure, some merkins were thrown into this sneaky mosey-heavy Q. The men of the #Brickpile did not blink, and conquered all that YHC had to offer.
Conditions – 70 Degrees and Cloudy (Perfect Burpee Weather)
The Thang:
COP
SSH x 20 (IC)
Slow Fast Merkins x 5 (IC)
Flutter Kicks x 20 (IC)
Merkins x 10 (IC)
Chaser LBC x 20 (IC)
Merkins x 10 (IC)
Freddy Mercury x 20 (IC)
Merkins x 10 (IC)
Freedom Twists x 20 (IC)
Slow Fast Merkins x 5 (IC)
Depart Dreher on Adger towards Devereaux
Stop at Following Intersection for 10 Merkins/10 Incline Merkins on Curb/10 Decline Merkins on Curb – Air Chair while waiting for Six
Adger/Cassina
Adger/Devereaux
Adger /Heatherwood
Jacob’s Ladder on Berkeley Hill #1 – 10 Squats at Top/Run to Bottom/Run to Top/9 Squats at Top Until Complete Squats (Down to 1); Air Chair When Done
Stop at Following Intersection for 5 Merkins/5 Incline Merkins on Curb/5 Decline Merkins on Curb
Adger /Heatherwood
Adger/Devereaux
Adger/Cassina
Full Lap Around Mothership
Mosey Back to Parking Lost & Circle Up for Mary
Chaser LBCs x 20 (IC)
Flutter Kicks x 25 (IC)
Russian Twist x 20 (IC)
COT
BOM – McLovin
Moleskin:
- It was an honor and privilege to lead the PAX this AM at #Brickpile. Nothing like a little run up and down Berkeley. PAX indulged YHC who needed some hill work this AM in anticipation of the #BRR.
- 175 Merkins on a Monday morning. Not bad before 7:00 AM.
Announcements:
- Come post at The Mission or The Spur on Saturdays. Great things happening there.
- #F3BRR training on the downhill swing at #Amble, #Ramble, #Scramble and #Stumble. Less than two weeks until race day.
Aye!
McLovin