While cleaning out the garage, YHC uncovered a ball and chain and figured that would be a great prop for a loosely themed running with stations beatdown.\u00a0 So YHC jumped at the chance to Q #DawgPound when @RoadApple issued the invitation.\u00a0 So with Social Distortion and Pearl herself shouldering the marketing load, 6 pax showed up to drag the ball and chain around the most scenic AO in all of F3 Winston-Salem (and maybe in all of F3 Nation).<\/p>\n
Warm-O-Rama<\/strong><\/p>\n Circle Up.<\/p>\n SSH x20 IC<\/p>\n IW x15 IC<\/p>\n Whirly with the Clap x10 IC<\/p>\n The fog rolls in aka @IceDancer.<\/p>\n Copperhead Squats x10 IC<\/p>\n Copperhead Merkins x10 IC<\/p>\n Mosey to trailhead.<\/p>\n Ball and Chain<\/strong><\/p>\n @VanPelt with the ball and chain.\u00a0 Run to first bench.\u00a0 10 merkins OYO.\u00a0 Run back to trailhead. 14 merkins OYO.\u00a0 Run to first bench.\u00a0 17 merkins OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @IceDancer with the ball and chain.\u00a0 Run to second bench.\u00a0 10 squats OYO.\u00a0 Run back to first bench.\u00a0 14 squats OYO.\u00a0 Run to second bench.\u00a0 17 squats OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @BeastLight with the ball and chain.\u00a0 Run to third bench.\u00a0 10 LBCs OYO.\u00a0 Run back to second bench.\u00a0 14 LBCs OYO.\u00a0 Run to third bench.\u00a0 17 LBCs OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @Phelps with the ball and chain.\u00a0 Run to fourth bench.\u00a0 10 Wide Merkins OYO.\u00a0 Run back to third bench.\u00a0 14 Wide Merkins OYO.\u00a0 Run to fourth bench.\u00a0 17 Wide Merkins OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @YHC with the ball and chain.\u00a0 Run to fifth bench.\u00a0 10 Lunges (each leg) OYO.\u00a0 Run back to fourth bench.\u00a0 14 Lunges (each leg) OYO.\u00a0 Run to fifth bench.\u00a0 17 Lunges (each leg) OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @DramaQueen with the ball and chain.\u00a0 Run to sixth bench.\u00a0 10 Low Dolly OYO.\u00a0 Run back to fifth bench.\u00a0 14 Low Dolly OYO.\u00a0 Run to sixth bench.\u00a0 17 Low Dolly OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @VanPelt with the ball and chain.\u00a0 Run to seventh bench.\u00a0 10 Stagger Right Merkins OYO.\u00a0 Run back to sixth bench.\u00a0 14 Stagger Left Merkins OYO.\u00a0 Run to seventh bench.\u00a0 17 Stagger People’s Choice Merkins OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @IceDancer with the ball and chain.\u00a0 Run to eighth bench.\u00a0 10 Alternating Side Lunges OYO.\u00a0 Run back to seventh bench.\u00a0 14 Alternating Side Lunges OYO.\u00a0 Run to eighth bench.\u00a0 17 Alternating Side Lunges OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @BeastLight with the ball and chain.\u00a0 Run to ninth bench.\u00a0 10 Right Oblique Crunches OYO.\u00a0 Run back to eighth bench.\u00a0 14 Left Oblique Crunches OYO.\u00a0 Run to ninth bench.\u00a0 17 People’s Choice Oblique Crunches OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n @Phelps with the ball and chain.\u00a0 Run to trailhead.\u00a0 10 CDD OYO.\u00a0 Run back to ninth bench.\u00a0 14 CDD OYO.\u00a0 Run to trailhead.\u00a0 17 CDD OYO.\u00a0 Plank, Al Gore or Lassie for the six.<\/p>\n 4.26 miles.\u00a0 1 hour on the nose.\u00a0 #VeteranQMovePerVanPelt<\/p>\n COT\/BOM:\u00a0\u00a0<\/strong>@IceDancer took us out.<\/p>\n FIN.<\/strong><\/p>\n NMM<\/strong><\/p>\n @VanPelt was chomping at the bit and wanting to grab the ball and chain and take off at 0630.\u00a0 @YHC stated that we were going to do warm-o-rama there in the parking lot because we had a #HC from @IceDancer who hadn’t yet shown.\u00a0 Several pax laughed\/chuckled\/scoffed out loud as we launched into the standard SSH\/IW\/Whirly fare.\u00a0 During the Copperhead Squats, @IceDancer himself came skidding in on two wheels via bike to join the party and prove the scoffers wrong.<\/p>\n #Cobains to @DramaQueen for grabbing the ball and chain for the fifth leg (#ShortAndFlat) but YHC is smarter than he looks and knew that the sixth leg was #LongAndHilly.\u00a0 @DramaQueen showed his #OldManStrong and took the worst of the ten legs.<\/p>\n When @ID took off with the ball and chain, we suggested that he also had to carry @Phelps.\u00a0 But then we decided that the ball and chain might weigh more than @Phelps.<\/p>\n #Tclaps to @BeastLight for playing better this morning than his beloved #Tiggers did last night.\u00a0 #Outplayed.\u00a0 #FakePuntWasAReallyBadIdea.<\/p>\n YHC now has a whole 64 minute Spotify playlist of #BallAndChain songs if anyone is interested…and can lend you the ball and chain if you ever need or want it.<\/p>\n","protected":false},"excerpt":{"rendered":" While cleaning out the garage, YHC uncovered a ball and chain and figured that would be a great prop for a loosely themed running with stations beatdown.\u00a0 So YHC jumped at the chance to Q #DawgPound when @RoadApple issued the invitation.\u00a0 So with Social Distortion and Pearl herself shouldering the marketing load, 6 pax showed […]<\/p>\n","protected":false},"author":72,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[92],"tags":[],"class_list":["post-2962","post","type-post","status-publish","format-standard","hentry","category-charlie-foxtrot"],"acf":{"q":"Starfish","date":"10\/14\/2017","pax":"Van Pelt, Beast Light (WB), Drama Queen (WD), Phelps, Ice Dancer, 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