Posted by TangoDelta:
The Qrüe...
SixMike
Mickey Thomas
PBO
Kit
Rook
TangoDelta
Beckham (FNG!)
Moniteur
Waco
Witchita
TopRope
Fortenberry
Expo
Red Warrior
Antonio Table
74
BlackBird (Name Change!!)
MMOB
Haywood
SweeperBoy
Dredd
Dark Warrior
The Colonel
Snap Fade
The Cougar
The Rock
Ann & Hope
Thang:
Bird...excuse me...BlackBird, now aptly renamed with reference and reverence to that dark streak hidden deep within, took half of the pack to AG track and went straight for the legs and lungs.
1) 1600m (Group I), 1200m (Group II...as BlackBird is a benevolent ruler) warm-up run at sub-nine min pace
2) 4 / 400m yasso's 90% pace
3) Modified Mary's between yasso intervals
4) 4 / Jacob's Ladder
5) Mosey to AG track meet-up with Group II having come down from 'the cage' on high.
***TClaps to Dredd, Beckham, MMOB, TopRope, PBO, The Col and snap fade for pushing the pack and Dredd / MMOB each leading a round of Mary.
TangoDelta...took half and went the cage on hollowed hill to work on core and beach muscles with a modified "300" strength pack cinder block gauntlet. 3 circuits.
1) 10 pull-ups
2) 10 Swings
3) 10 Cerkin's (one of Merkins many twisted cousins)
4) 10 Floor Wipers
5) 10 Clean and presses
6) Mosey to AG track to trade off with Group I.
***TClaps to all. She burned.
1) FNG / WarBaby: Beckham-a rare double-bonus award winner getting intro'ed to 7MA serfdom properly at the ripe old age of 22. BlackBird owns older cardigans! Instructions were to follow silently shadow Dredd. Headlock came from yours truly when asked how to earn a desk phone. Rumor has it that the kid has potential.
2) Kotters: 74 (welcome back)
3) WarDaddy: Expo, 49 - Nice work brother! You make us pups look bad.
4) Today's Chuck: When Chuck Norris does a push-up, he isn't pushing himself up, he's pushing the earth down.
5) Chalkboard: 400meters = 0.25miles = 1 lap around the track.
6) "300": The legendary warriors of Sparta provided inspiration for today's Qrusade and an upcoming obstacle race. I am building a team for the Spartan Race (Carolinas) on June 25 and challenge you to join us. This invitation applies to all of you...we have plenty of time to train...let's do it together. Please contact me directly if interested. Additional details may be found by referencing the following link (http://www.spartanrace.com/).
No comments:
Post a Comment