Family Relations
Preblast becomes a backblast:
Theme: Run around Ardmore Central, visiting several of the places of worship and performing escalating reps of prescribed exercises.
The workout was going to be much harder, but then Zima did his thing at Conspiracy and caused YHC to rethink the plan. Congrats!
0530: Warmarama
Normal fare, accelerated: SSHs, Abe Vigodas, Whirlies, Calves Stretches, Cherry Pies
The Thang:
At each stop, perform all exercises x 5 reps. On the second visit to each stop, perform all exercises x 10 reps, on the third trip x 15 reps, fourth trip x 20, then back down the ladder, dropping 5 reps each time.
Stops & exercises:
Ardmore Baptist:
- Hand-release burpees
- Lt Blairs (DC)
- Midwife Crunch
- Donkey Kicks
Run to Ardmore Methodist via Academy, Feinmore:
- Pullups (either on a bar or swing)
- Russian Deadlifts (DC)
- Dying Cockroach (DC)
- Mountain Climbers (DC)
Run to Ardmore Moravian via Hawthorne:
- Dive Bombers
- Squatty Potties on steps
- Heels to Heaven
- SSHs
Run back to Ardmore Baptist via Academy. Total loop ~.65 mile.
Repeato until time.
Prayer Requests:
- Toot’s healing.
- YHC’s thankfulness for F3.
NMM:
- A version of this workout was run previously in 2021: https://new.f3winstonsalem.com/2021/03/ardmore-marketplace-of-souls/
- The group stayed together throughout, getting in 3 full laps with most getting in at least a portion of the round 4 burpees.
- Lamb Chop arrived early with the short drive from BV. Frostbite, Tax Break, and Leonidas came in & out on their feet, doing the Ardmore RIRO thing. Zima came in on two wheels having crossed the county as fast as mechanically possible. Starfish flew in from Texas.
- Zima woke up with no time to spare and, thus no time to do his warm-ups at home. That explains why he didn’t perform burpees during warmup. He did not repeat his mistake from yesterday of overdressing, going sleeveless.
- Zima groaned during the first set of Lt. Blairs. In his Conspiracy Q yesterday, we performed at least 60 lunges (double-counted, duh) and ran up Forsyth. Mistakes were made. Lamb Chop remarked on the second lap of station one: “I don’t like that one. You could still cap everything at 10 reps.”
- Lamb Chop goaded Zima on the proper form of Heels to Heaven on the first lap. Subsequently, the two spent most of the morning debating each other’s manhood.
- Great to have Leonidas in town and join us. He loves the South and promises not to tell everyone up north how great it is to live down here.
- Tax Break was nonplussed, remarking, “You took it easy on us today, Greenspan.” As mentioned above, thank Zima for that.
- Starfish was Mr. Zippy, leading the pack of seven on each run. He’s been in Dallas but didn’t get a chance to post down-range this week.
- Frostbite was Mr. Perfection this morning, pounding out each rep with Van Gogh-approved form.
- During circle of trust, it was noted that we had two groups of father-son (Starfish/Frostbite and Leonidas/Tax Break). Unsurprisingly, this led to a discussion of how Lamb Chop was YHC’s and Zima’s love child. Go figure.
- It was a perfect weather morning. Thanks everyone for coming!
Thanks for the keys, Zephyr! I sent them back west with Zima on his return trip.