YHC was very excited to Q Run n Gun this Wednesday, perhaps giddy. I’ve honestly only posted there once before and didn’t realize how much opportunity is available on the trails, parks (I never knew existed) and neighborhoods. Having very little knowledge of the area, I scouted the neighborhood earlier in the day after a brief perusal of Google Maps. A plan with OCR in mind began to form.

Pax were rolling in a little ahead of schedule and we had one (Mary Lu) join us during COP. The next hour would involve running, falling, complaining, bleeding and pain. But lets not get ahead of ourselves, lets discuss…

THE THANG

Run towards the field and circle up

COP
-SSH X40 IC
-Windmills X10 IC
-Squats X20 IC

Mosey to the trail, through the neighborhood to arrive at Allison Park. The following stations occurred in route:

Merkins X15 IC @ Trailhead
Wide Arm Merkins X10 IC @ Somewhere along the route

Allison Park
Wall Climbs: 5 Burpees, scale the terraced walls (2), run around to the bottom, 4 burbees and repeat, 3, then 2 and 1.

Man Ups X20 (Pull yourself upon the bars to where your arms are straight)
Hand Walk the Parallel Bars 2 Rounds

Take the Trail to Gardenia. Did some Squats (25) on the way and 20 dips on the curb.

Gardenia Street
20 Jumping Lunges (10 ea leg) Run halfway up and jog down
20 Jumping Lunges (10 ea leg) Run all the way up and jog down

Mosey to Sewer Hill (Thanks Crash). Run backwards up the (steep) hill and then turn around and run forward at the switchback. Don’t stop until you get to the top.

Mosey Down Assembly to 6th Baxter Crossing. Perform a number of exercises along the way. 25 Mtn Climbers and 25 Plank Jacks if memory serves correct. Take the trail back to the Baxter Y.

Block Walk? = Crowd Pleaser
Everyone gets a Cinder Block and walks, not run, across the field with the block over-head. Perform 10 Block Merkins IC. Return across the field with block over-head.

COT

NMM
Run n Gun is a lot of fun (almost a haiku). But seriously I had a great time Qing and there are just so many options around here. I’ll definitely be showing up more often. Also, the extra hills may have been over-kill for the workout but everyone really put in the effort and did a great job! When all was said and done we clocked almost 4 miles. Here are my notes from the workout:

-Tclaps to Shark Bait (Fish Sticks 2.0) for coming out and hanging with us old timers
-Tclaps to Assassin for getting the mileage in
-Corruption, watch your footing on the trails #tricky #ifallalot
-Watch your knees on the walls Cerrano. They will draw blood! #anddid #badass
-Bolt is not human!
-His Protege Mary Lu didn’t even break a sweat either. I got tired watching these guys run uphill

Announcements (Check Newsletter for details)
Fort Mill Care Center Yardwork (see Assassin)
Ragnar Relay (October)
Cannoli Run 5/21
Fast5 5/21

Prayers & Praise
Praise for where we live
Praise for our school leaders
Prayers for Ryan in RH with stage 4 lymphoma
Praise for YHC child doing well this week in school

BOM

Zima Out