The VSF was planted at the Mint this morning as 19 of the Faithful posted for a beat-down led by newly Co-QIC’s Maize and Titan.  Thoughts went out to the 45 PAX at the Mud Run as we started our own challenge.

The Faithful:
Alphabet
Barracuda
Caribiner
Chappy
Charlie (missing F3 handle)
Dewey (FNG)
Duck Rabbit
Durango (War Baby)
Film Festival
FOC
Gangsta Mouse
Maize (co-QIC)
OBT (LIFO)
Port a John
Raider
Titan (co-QIC)
Tommy 2 Names (LIFO)
+ 2 stand up and be recognized…..

The Thang:

Maize’s Lead:
10 Burpees
Run ~ 0.5 mile to Billingsville Elementary for “Warm up” that quickly evolved into some pain:
Side Straddle Hop
Mountain Climbers
Peter Parker
Sky Diver
Wide Arms
Left Dagger
Right Dagger
Cross Fits
Dry Docks
Diamonds
Jog ~ 0.5 mile back to Mint and plank it up as the PAX recovers.
Loop D Loop in Mint Parking Lot:  Parking lot around median is our track Full Length Down : Mix of backwards, karoake both ways, bear crawls Full Length Back : 10 walking lunge steps, then 6 Knee Ups on ground, over and over again….

Titan’s Lead:
Jog ~ 0.25 miles to behind Mint to start of Humpstead Hill Runs *Run up Humpstead Hill to corner of Colville as fast as you can.
*Plankarama until everyone arrives
       *10 Right Leg Deadlift squats in cadence
       *10 Left Leg Deadlift squats in cadence
       *10 burpees at own pace
*Run up Colville, left on Cherokee back to behind Mint as fast as you can *Plankarama until everyone arrives with ~ 20 squats thrown in.
       *10 Table Dip Left Leg raised in cadence
       *10 Table Dip Right Leg raised in cadence
       *10 burpees at own pace
Repeat, Humpstead Hill with plankarama
       *10 Plank Jacks in cadence
       *10 Jump Knee Tucks
       *10 burpees at own pace
Run up Colville, left on Eastover back to behind Mint with plankarama until everyone arrives (YHC cut out some pain here b/c of time).
Jog back to Fountain at Mint for Mary:
•       In & Outs
•       High-Low Flutters
•       LBC’s
•       Rosalita
•       Mason Twist

Moleskin:

1) YHC, Titan, enjoyed the privilege to be a Co-QIC.  Maize and I exchanged e/m’s during the week to coordinate the work-out.  He threw me a curve-ball when he announced 10 burpees before we started, which was essentially a warning of what was to come.

2) Maize’s Warm-Up quickly evolved into a Push-a-rama with no shortage of grunts coming from the Pax.

3) On the jog back to Mint, OBT suggested we dial it back a notch given the level of pain Maize inflicted during push-a-rama.  We planked for a few beats, OBT removed his weight vest and the pain continued at a muted and hopefully more manageable pace for all.

4) We launched into Maize’s Loop 2 Loop, which the first half allowed the Pax to recover from the push-a-rama until we did ~ 100 lunges on the way back…..which YHC is still feeling today.

5) From there we transitioned into Hill runs, where Alphabet led the pace and actually said he wanted to do Humpstead one more time.  Come to SIB the first Tuesday of the month, Alphabet, and you will get more than enough hill sprints!

6) YHC bumbled around with the cadence a bit and inadvertently started some exercises without all the Pax finishing run portions.  That was unintentional fellas….first timer adrenaline/jitters.  Thanks for the opportunity and look forward to doing it again.

Lee aka Titan