• When: 2018-10-09
  • QIC: CornStache
  • The PAX: Jenny, Oscar, Poptart, Strudle, Subprime, McLovin, Welcome Week, Spot, Backdraft, CornStache, Insanity, and Cesspool


Three long ladders

YHC was up in Charlotte for the weekend with a bunch of hometown friends, doing what you do when your in a fun city with some old buddies. Put it this way, it wasn’t healthy, but it was fun.  We all need it every now and then. What this ended up in was YHC being a little extra pumped up this morning.  11 pax came along for the ride.

Conditions: getting cooler

The Thang: Started by running to Emily and getting the blocks.  Quick warm-up of SSH, hand-release merkins and squats.  Then time for the first ladder:

  • 10 dead lifts with cinder blocks
  • 10 pull-ups
  • run to the amphitheater
  • 10 box jumps
  • run back to the playground

rinse/repeat with 8/8/8, 6/6/6, etc.

Carry the blocks to the corner of Queen and Blossom for the 2nd ladder:

  • 10 dead lift, curl, overhead press with cinder blocks.
  • run up the hill
  • 10 burpees
  • run back down the hill

rinse/repeat with 8/8/8, 6/6/6, etc.

Carry the blocks back to the playground for the 3rd ladder:

  • 10 squat over-head press with blocks
  • 10 knees to elbows #crowdpleaser
  • run to the amphitheater
  • 10 box jumps
  • run back to the playground

rinse/repeat with 8/8/8, 6/6/6, etc.

After putting the blocks away, we did a few more merkins and some abs.

Moleskin

  • The pax brought it today.  2.4 miles of total running with a bunch of other goodies.  No complaining.  Everyone was busting it.
  • #TClaps to McLovin and SubPrime for coming out after the Ragnar.  Neither looked worse for the wear.
  • It’s been great to have Strudle back out there.  He’s brought an intensity that was missing.

Announcements:

  • Poptart is having his VQ on Thursday!  Strudle is going to Co-Q.  Show some love!
  • A week from Saturday 10/20, is the 6th year convergence of F3 Columbia.  Cesspool told us some of what to expect and it sounds awesome.
  • Continued prayers for the Fleischer’s and Michelle.