Backblast by Crunch:
It was frosty enough day to keep one’s jacket on through a good workout. As a good PAX, your narrator posted, feeling fit and prepared (he thought) for the beatdown delivered by QIC-Banks. Unbidden, a random cocky thought went through our PAX’s head: I have my watch, that doesn’t mean I need to use it. I’m game for whatever’s coming. Live in the present, man. It’ll be over before you know it…The day began as normal as any other:
Warm-o-Rama / The Standard:
- Motivators IC x7
- Tin Soldiers IC x20
Thang #1: Complacency
- Run a Mile
An opener mile was no surprising play. It was at this point, dear reader, that our self-confident PAX began trying to guess what was next. He was fairly certain more than half of the running was behind him for the day, and we ended by the coupon pile—a typical enough Banks move. Was it Hodor or Colt 45 today? The QIC passed by the coupon pile without a second thought, and that’s when it got interesting:
Thang #2: Aiken-Bernie Legs
- Aiken Legs
- 20 Squats
- 20 Box Jumps IC (jump in a square)
- 20 Lunges (just 10 each leg!)
- 20 Split Jacks
- Bernie, Burny Legs
- Bernie Sanders up the hill
- 20 Star Jumps or Monkey Humpers or Oblique Squats
- Lunge down the hill (about 40 lunges)
Well that was a Thing. It was some Crunch level madness to go from Aiken to Bernie and THEN do lunges down a hill… Our foolhardy PAX thought “how much time is left? Wait… did I say I wouldn’t check?”
- Repeat Aiken + Bernie, Burny 4 more times…
WHAT IS THIS??? Seriously, it’s got to be close to time now… Banks always ends promptly… live in the present…
Thang #3: The Rest-Stop
- Partner Exercise: People’s Chair at the Lake Tree / run up the hill and back (x3 each partner)
- Limp/Run a quarter mile around the Bridges
At this point, I don’t think I could fully feel my legs. This portion was definitely a wind-down by comparison. I think our 1/4 mile time was about half the pace of our original mile. Bumped in to Avon at the end, who posted for coffee despite a back-injury. Mosey to the flag for a wrap-up.
6MoM (6 Minutes of Mary):
- Flutters (AMRAP 30 sec)
- LBCs (AMRAP 30 sec)
- Dolly (AMRAP 30 sec)
- American Hammer (AMRAP 30 sec)
(okay fine just 2 Min of Mary, Banks ends promptly.)
COR/NOR/COT:
Prayers — prayers for personal discipline and courage for the week ahead, for wisdom in prioritizing and encouragement for PAX and their families to make it through the month.
For those of you keeping track at home, that was:
- 5 Bernie Hills
- 20 Oblique Squats / 30 Star Jumps / 30 Monkey Humpers
- 100 Squats / 100 Box Jumps (IC) / 100 Split Jacks
- 300 Lunges
- ~2 min of People’s chair + some other stuff
It’s two days later, and I’m still getting out of my chair like an old man. Good times.
Thought of the Day: Maybe Banks will get the 45min week-day slots from here on out. I’m in danger of getting in shape.
TODO: figure out permissions for f3wheaton; also, stretch more.
F3 Wheaton 