This backblast needs a little back story (cue harp music and fade out…..)
Not long ago, YHC was assigned the Q duties of this very AO, duties that he very efficiently shirked. As unintentional as it may have been, a muffled “Oh shit” slid past a bite of half chewed french toast as realization of which Monday it was slowly dawned on YHC’s brow. (cue fast forward….) Alarms and notifications pop up at 1 week out, 5 days out ,and finally 3 days out, and beep to attention on a certain cell phone. The last one happened while YHC was on a mountain bike trip in the Pisgah wilderness area with some F3 brothers. A few hours later finds YHC flying over his handlebars and landing with a loud thump, and some (mostly) muffled expletives, on his already injured right shoulder. Shoulder components groan, complain, and howl, but range of motion is still there and lots of downhill remains. Prayerfully, the ride is completed and the shoulder still works. The next 48 hours are interesting, but being the caveman that he is, YHC chooses to ice and medicate in lieu of forking over hundreds of ducketts for potentially unnecessary MRI’s.
Sunday night, shoulder hurts like hell, but YHC has Q duty in the morning as isn’t about to ghost the Q again. Not sure what the shoulder can do, the following is devised:
Thang: get to AO in BFE and set-up long oval of cones in empty parking lot, check. Get to AO in time to start beat-down…almost. Q notices both PAX are already soaked with sweat and steaming from a pre run, so rather than let em freeze, pointless warm-up is skipped and mosey to AO is begun.
“Real” Thang: Pax pick a start cone on the “circle” (it looked bigger on Google Maps), Tabata timer whistles, PAX perform exercise on card at cone AMRAP style until horn blows (1 minute), mosey around circle (switching from clockwise to counter-clockwise each time) until whistle blows again (1 minute), perform exercise on card at next cone, run at whistle, repeato.
Exercises on cards (in no particular order):
- Crunchy Frog
- Carolina Dry Dock
- Monkey Humper
- Bobby Hurley
- Freddy Mercury
- American Hammer
- Apollo Ono
- Sweat Angel
- Shoulder Tap
- Mountain Climber
- Smurf Jack
- T Jacks (on sliders)
- J-Lo
- Burn out (on sliders)
- Orphan Annie
- Box Cutter
- and many more
Effort is individual as one can run or exercise as fast or as slow as necessary. Also allows a broken Q to modify as necessary.
WOD: James 4: 1-6. essentially humanity are jerks because we desire pleasure and lust after what we do not have. We murder and covet and cannot obtain. We have not because we do not ask, we do not receive because we ask amiss, in line with our own pleasures instead of in alignment with His will.
Alright time to get to work on what I am paid to do… or maybe an x-ray… (fade to black)
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