F3/Ranger–BackBlast.5/30/12–Cooking The Pig
Aye, the Gloom parted and the Faithful posted for Week 2 of Ranger.
OBT (QIC; WV)
McFly (FNG Marty Powers)
(missing one — shout out if I forgot you and I’ll get you added in)
_ Run to gravel lot on Elizabeth Avenue.
_ Warmup COP: SSH to 41; Squats to 31; Mountain Climbers to 21; Merkins to 11.
_ Run down Elizabeth Avenue to covered arcade adjacent to CPCC building at Elizabeth and Charlottetowne; lunge-walk to arcade, followed by Plank-o-Rama in adjacent driveway.
_ Run down Charlottetowne, right on 4th Street, cross Kings Drive, set up in CoP around the Captain Jack statue for Billy Joel Memorial Push-o-Rama: Merkins to 15; Wide-Arms to 12; Peter Parker Pushups to 9; Diamonds to 6; Crossfit Merkins to 3.
_ Run to Greenway, up Kings, crossing Elizabeth Avenue; bear crawl and karaoke along greenway sidewalk to Belk Plaza, around and down stairs and under the street onto CPCC campus. Hop up 13 stairs; run alongside Memorial Stadium for head-fake toward The Castle (but no Inigo Montoya this week); cross Charlottetown and down embankment to soccer field.
_ 6MoM/Sprints: Hello Dollies, then sprint to other end line; Flutter Kicks, then sprint back; LBC, then sprint; Plank-o-Rama (including Metta World Peace (nee Makhtar Ndiaye) to 15), then sprint; Rosalita into Hello Dollies, then sprint; Superman (2 verses), then sprint; partner piggyback the length of the field (switch halfway); wheelbarrow (switch halfway); crab walk into bear crawl (switch halfway).
_ Run to basketball court for CoT.
_ Garmin report can be found here.
Spreadsheets from the Gloom:
_ For week 2, the thought was to get us out on the streets of the city for a little urban assault, so we went to pay Captain Jack a visit and sampled the greenway. I also wanted to do a drive-by survey of just how tightly locked the powers that be keep Memorial Stadium (that, more than the desire to freak out the pax with visions of Inigo Montoya, was the main reason for running by The Castle). The answer: very tightly. Too bad; sure would be nice to get in there for some stadium sets …
_ Hitman regaled the pax with the highlight of his Isle of Palms Memorial Day weekend, when the 4-year-old son of one of his fellow vacationers put his sister’s beloved toy stuffed pig Oinky in the microwave and started it up. “Almost burned the house down,” according to Hit. Dredd decreed that a workout that makes you feel as though your innards have been cooked in a microwave shall henceforth be known as “cooking the pig.”
_ T-claps to Farmer, who FNGed last week at the launch of Ranger and returned this week with his brother in tow. Because their last name is Powers, Hitman is lobbying to change their nicknames to Austin and Kenny, but we’re going to sit with Farmer and McFly for the time being.
_ Good to see Durango and Donut posting with their GR1s, which helped inspire me to launch the GRSweet6 tomorrow. Details here.
_ Remember that the Indy crew, led by The Colonel (BHWTU), rocks Independence Park from 7-8 am every Saturday AM. We’re also launching F3/Cotswold from Cotswold Elementary this Saturday at 7 and will kick off F3/Jungle at the corner of Trade & Tryon at 7 a.m. on 6/16.