YHC was all-too-happy to Q the return of an summer favorite AO, Bushwood. As variety is the spice of life, this part-land, part-sea adventure always adds a special kick to F3 Alpha Friday mornings. This year, Flo and Sunshine colluded to move the start-time to 6am to enable more of our fun to include swim work – as the 9 PAX that posted today can attest, this is a shift whose consequences should not be viewed lightly. Three PAX posted for a hilly 5:30am Medlock Bridge 5k, and then the whole group gathered at 6am.
Short mosey to the other side of Bushwood clubhouse.
Circle up for SSH, Weed Pickers, Windmills, and Mountain Climbers
Thang 1: Fartlek
Mosey to the streetlamp at the base of the steepest hill in Medlock Bridge neighborhood.
Sprint up the hill 2 streetlamps in distance.
Slow Mosey back 1 streetlamp and do 5 Bobby Hurleys.
Rinse-and-repeat, slowly climbing the hill.
We Fartlek’ed until nearly the peak, then YHC called time and we did Indian Run to the peak and back to the starting point.
Thang 2: Grinder
With 9 PAX, identify the 3 strongest swimmers (Waterboy, Ballboy, Saint2O). They don’t get to be on the same team.
Partner up into groups of 3
Partner A does Hand-Release Burpees AMRAP on one side of the pool
Partner B does American Hammers AMRAP on the other side of the pool
Partner C swims 25 yards from A to B
Swap places every time a swimmer completes the distance, threading each PAX through the 3 stages of the Grinder
Rinse and Repeat twice, for a total of 3 Grinder cycles
Thang 3: Tread Bear
All PAX jump into deep end and tread water with hands above the surface
One PAX at a time exits pool, bear crawls to the fence and back
Alternate through all PAX
Rinse & Repeat
At this point Julius attested he would not have survived the Titanic.
Thang 4: Super 21’s
Start with 3 reps apiece of Merkin’s, LBC’s and Squats on one side of pool
Swim 25 yards to other side
Rinse & Repeat, adding 3 reps apiece each time, until you hit 21 reps apiece
Ballboy was our only finisher within time.
YHC would have heard what the PAX asked for prayers about if I was not busy throwing up into the nearby trash can. Thanks Flo for closing us out.
So, so glad to be able to reopen Bushwood this year. Can’t wait for future weeks at this summertime treat! As always, thanks to the PAX for letting YHC lead them in the gloom.