An Old Favorite

Preamble:

Today marks 2 years since my father passed away, so I wanted to do something hard in his memory. Grabbed the Rubicon Q at lumbergh’s request, so please direct any complaints regarding this beatdown to lumbergh.

HC numbers on Slack didn’t look promising, but our spirits were buoyed by the arrival of HotSauce, Turbine, and Caffey after jogging over from Academy.

0530, we’ve got a lot to do. No FNGs, so let’s roll!

Warm-O-Rama:

Dash to the Field of Dreams and circle up:

• 12x SSH
• 10x Weedpicker
• 12x Mountain Climber (Slow)

The Thang:

I promised an “old favorite,” which is indeed one of my all-time favorite workouts, the Killer Bs. Some PAX did not feel this was an appropriate descriptor. Sorry guys.

Cones were laid out at 10, 20, and 30 yards from the foul line. Broad jump to the first cone, then perform:

• 10x burpees
• 10x Bonnie Blairs (single)
• 10x BBSU

Continue until all 3 cones are completed. Bear crawl back to the start. That’s 1 round. We completed 5 rounds and were pretty spent.

With a surprising amount of time left on the clock, we took a recovery lap around the field. Then Q called for a quick core circuit:

10 V-ups in right field (our starting point). Run to the left field corner, 10 V-ups and 20 Am Hammers. At home plate, add 30 gas pumpers. Back in right field, add 40 LBCs.

Made it back to the flag in time for 30 sec of AMRAP mercans. Fin.

COT:

YHC shared some more about my dad’s passing and requested prayers for my family today.

Prayers for those who have lost children recently.

Another one that is slipping my mind.

Praise reports from Caffey for his son’s successful ear surgery and for the running community supporting Ansel Adams in his 100 mile efforts.

Naked-Man Moleskin:

This community has given me so much strength over the past two years. Glad we could sweat this one out this morning. Thankful for these guys.