After a lot of waiting and building excitement it was finally the day to go and help get Flexington started. I woke up a little earlier than I needed to as I wanted to make sure I had plenty of time and could pick up my brother in law, Buford T. Unfortunately, he ended up having to stay until about 4am at my nephews project graduation and then text me at 5am to let me know he wasn’t going to be able to make it. With that scratched off the to-do list I went ahead and loaded the truck with some pallets and got on my way solo. I arrived at Shilito Park in plenty of time to scope the area, set the pallets and also get in a short pre run. While scouting I found the football field first and went ahead and set out the cones for the beat down finisher and then found a small parking lot that had the perfect amount of space for six pallets, note that this parking lot was on a hill side and elevation was not something that I factored into the beat down. After that I took a nice stroll through the park getting in about 2 miles and still having about 15 minutes before the workout began. When I got back, to my surprise there was no one at the starting point which I thought was odd, I gave it a minute or two and then I knew something wasn’t right. I jumped in the truck and went to the “other” entrance of the park to find a group of about 12 PAX wondering where this guest Q was and why he wasn’t early given that he had never been there before, sorry guys! After arriving at the correct location PAX continued to poor in eventually topping out at 26. Opera Ghost (OG), Captain Insane-o and I made a quick trip to check out the other coupons that were brought by OG. When counting the coupons and then recounting the PAX I had to do a few modifications to the Q, having too many PAX and not enough coupons is a problem that I would love to have every day. At this time I also made the announcement that I had parked in the back of the park initially and unload some additional coupons near there, meaning that there may be a little more running than expected. I didn’t tell them that we would be carrying the concrete blocks that OG brought with us to the other coupons until we completed the warm up, you are already committed at that point and don’t get as mad about it.
One minute warming given
Lengthier than normal disclaimer given (I received strange looks from most of the FNGs)
Time!
25-SSH IC
5-Body Builders OYO
15-Imperial Walkers IC
15-Hillbilies IC
15-Windmills IC
Mosey to the Coupons, we had 19 coupons and 26 PAX and we had about a .6 mile trek ahead of us so I asked everyone to take turns carrying the blocks. PAX grabbed the blocks and we took off. Did I mention that there was elevation changes at this park already……. As a 4 year flat lander now, this was tough carrying the block up a hill.
As we approached the little parking lot with the pallets the group had been spread out a little bit so some of us held plank while others picked up the six.
I gave an explanation of what we would be doing and ask the group to count off to split us, one’s going to the blocks and two’s going to the pallets.
We would be using the blocks for the super loop and the super loop group would be the time keeper for both exercises. Once the super sevens and the lap (loop) of the Super Loop were completed the group pushing the pallets would head to the super loop and vice versa. For the pallet push (Which was absolutely miserable) we broke up into partners and both partners stayed on the same end, partner one pushed the pallet like a sled up the parking lot and back down while the other partner preformed a recovery exercise (AMRAP style) then they switched back and forth until the Super Loop group was done. So about that elevation and pushing pallets uphill……….. that was about as miserable of an exercise as I have done in a while. Each partner average about 4-8 up and backs with the pallets. If I am not mistaken I believe there were a couple of Merlots that were a result of the pallet pushes.
Each group completed the following sequence.
Super 7s- Blockees and Bent over Rows
Lap
Pallet Push AMRAP and Recovery Exercises
Super 7s-Curls and High Pull/Upright Row
Lap
Pallet Push AMRAP and Recovery Exercises
Super 7s-Shoulder Press and Merkins
Lap
Pallet Push AMRAP and Recovery Exercises
After completing this circuit the PAX were happy to leave the blocks in place and mosey back toward the football field. One of my new favorite exercise routines is a sprint workout that involves marking off every 10 yards on a football field (100 yards total). The routine is supposed to be as shown below but we didn’t have enough time so I cut it short with 30yrd 3 burpees, 40yrd 4 burpees and 90 yrd 9 burpees.
- 10yd Sprint 90yd Mosey
- 1 Burpee
- 20yd Sprint 80yd Mosey
- 2 Burpees
- 30yd Sprint 70yd Mosey
- 3 Burpees
- 40yd Sprint 60yd Mosey
- 4 Burpees
- 50yd Sprint 50yd Mosey
- 5 Burpees
- 60yd Sprint 40yd Mosey
- 6 Burpees
- 70yd Sprint 30yd Mosey
- 7 Burpees
- 80yd Sprint 20yd Mosey
- 8 burpees
- 90yd Sprint 10yd Mosey
- 9 Burpees
- 100yd Sprint
- 10 Burpees
After completing that we made our way back to the starting point and circled up as we were out of time. We did Name o Rama, announcements, named 6 FNGs and I prayed us out for the group.
It was an absolute pleasure getting to come home to Kentucky and participate in the launch of what will certainly be a great region. I am happy that I was able to spread a little bit of what we do here in the grand strand to the guys in both Lexington and Louisville. Every person at the AO pushed through what was an extremely difficult workout and it was a great effort by all. I will see all you boys in November when I return and hopefully I will see one or two down here at a Beach AO this summer. You showed me yours so its only fair if I get to show you mine!
Somewhere between 8-12 PAX enjoyed coffeteria after the beat down at North Lime Coffee and Donuts.