A random series of events led to a mini-convergence of sorts between Expresso and Star. Expresso was looking for a substi-Q and Hot Lips was badgering Cousin Eddie about posting at our lonely little AO across the river. Next thing we know Expresso was closed and we had several special guests with us for Alexander county’s most awesome Thursday morning workout.
Here’s what happened:
Warmup:
SSH
IST
ATT
Windmill
Humpys
Mosey to the rock pile at Ace Hardware:
Grab a rock
This is where we started wondering where Humpy and Cable Guy were. As we were about to send Hot Lips looking for them, we see them walking in the parking lot over at the church where we started. Turns out Humpy re-injured his knee and Cable Guy, in true F3 fashion, was making sure he got back to his car. Great job, Cable Guy, and we hope your knee is better very soon, Humpy. You were missed.
With the rocks:
Curls for the girls
Overhead press
Goblem Squat (misspelled on purpose in honor of Part-time)
Bench press
Mosey to Old Hardware Hill (to be known as Storage Hill going forward):
Jacob’s Ladder
Burpees (at the top, count up from 1 to 10)
LBCs (at the bottom, count down from 10 to 1)
This one was a doozy. Guess I didn’t really think it through calling this mess after a 6-mile pre-run, but I couldn’t let the Hickory guys walk away from the Star thinking our workouts were candy! Phlegm was in full-fledged beast mode and finished the whole thing. That’s when we called it and slow-mosied back to the flag at Mt. Pisgah.
Circle up at the flag:6 1 Minutes of Mary:
RBCs x15
Count-o-rama
Name-o-rama
WOD:
“Therefore encourage one another and build each other up, just as in fact you are doing.”
1 Thessalonians 5:11
Moleskin:
It was a pleasure and an honor to host our brother’s from Hickory this AM. We hope you enjoyed it too and feel sure you got your money’s worth!
EH a brother and let’s keep giving it away!
Also, check out the new website, I heard it’s pretty rad!
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