Running running running and then back to where we started.
4.4 mile route.
Hardee’s closed for good yesterday so no stop for a biscuit on the way by.
I thought it would be a good idea to write down my Q on a slip of paper to make sure I remembered everything about our stops this morning. Yep, lots of Q mocking.
Simple workout this morning, we stopped at every ice cream/dessert shop between the AO location and Gold Hill Road. Short disclaimer, we are crossing roads, look out for cars.
Exercises at each stop: Merkins, Squats, LBCs, and CCDs. reps determined by a complicated mathematical equation.
First stop: Dairy Queen, Earlier arrivals: SSHs, rep count 10
DQ was the only franchise in my home town. We had a late bus that would take us home after football practice. The bus driver stopped at DQ and let us purchased food while she dropped off the other students on the other side of town. Only rule was she was not waiting for anyone on the way back. I ordered a chicken sandwich (Bad Choice) which took longer than normal and I got left at the DQ. Luckily, I was able to get a ride back to my bus stop before the bus arrived.
Back to the workout:
Stop #2 – Pelicans – Over 100 flavors of ice, open for over 20 years.
Early Arrivals – Jump Squats,
Rep count 20 (Merkins, Squats, LBCs, and CCDs)
Stop 3 Dunkin Donuts –
Early Arrivals – Plank
Rep count 15 (Merkins, Squats, LBCs, and CCDs)
Fifteen represented the number of Dunkin Donut stops located between my apartment and work when I lived in MA. Best donut – Jelly filled cruller (I don’t think they make them any more, but if you find them let me know).
Stop 4 – Brewsters – Over 150 ice cream flavors, open 1989
Early Arrivals – Lunges
Rep count 35 (Merkins, Squats, LBCs, and CCDs)
Stop 5 – Abbotts – Over 121 flavors, open in 1902
Rep count 30 (Merkins, Squats, LBCs, and CCDs)
Back to COT.
Ice cream is one of my favorite food groups. Each shop has many choices, like our lives, we have many choices. Our attitudes toward family, friends, and others. Our interactions with coworkers, clients, and people we meet throughout the day. Choose to be better.
WARMUP:
THE THANG: East on 160- Right on Jackson- left on Harris – jump on path to WEP – arrive at Ardrey – follow to 160 – left into WEP for a quick loop – head back to home base / FCU- 4 miles ✅
MARY:
ANNOUNCEMENTS: Cannoli Run – AKA – Newsletter
COT:Prayers for upcoming surgery- marriages- health – F3.
WARMUP: 100 dips, rock Carry,
THE THANG: Dora and a lap
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Alabama
MARY:
ANNOUNCEMENTS:
COT:
After a week of living the beach life for spring break, I was a bit unsure how my body would react to resuming physical activity.
WARMUP: a few Pax did a pre-run of about 2.25 miles from Earthfare down to Richard’s Crossing and back.
Fishstix grabbed his Ruck so that Flounder would not be solo.
THE THANG:
Head towards gold hill middle school via Dave Gibson – stopped 3 times:
1) Plank – up/down dog – merkins IC – MtnClimbers IC
(this is point where Bandcamp began questioning in his head if I actually had a plan or was just winging it)
2) Al Gore – seated MNCs IC – Squats IC
(this is point where Bandcamp verbalized his previous thoughts)
3) LBCs IC
(this is point where I started winging it just a little bit)
Moseyed to bottom of Athletic Fields entrance to Gold Hill Middle (hill with lightposts)
run to light pole 1 and do 5x merkins, LBCs, Squats. return to beginning light pole.
run to light pole 2 and do 10x merkins, LBCs, Squats. return to beginning light pole.
increase reps by 5 through the 5th light pole where 25 reps were completed.
(this is point where I kinda winged it)
Original plan was to make it to 6th pole for 30 reps but YHC could barely make it through the 25 reps without breaking so modification necessary- starting at bottom do 5x reps of same exercises at all lightpoles in run up the hill (7 lightpoles)
(this is point where I totally winged it)
Mosey back to middle school with a stop at the basketball court for some Bobby Hurleys.
Head back toward CoT with 3 stops:
1) Wide arm Merkins
2) Sumo Squats
3) Freddy Mercuries IC
Arrived back at CoT with just less than 3 minutes to spare
MARY:
Wide arm Merkins IC, Sumo Squats IC, Freddie Mercuries IC, Plank
ANNOUNCEMENTS: read your newsletter
COT: each shared a prayer or praise
Thanks for the mumblechatter and push this morning fellas.
WARMUP: Easter Egg hunt of windmills, burpees and ground work
THE THANG: snatch squats, step ups, dips, pull-up bar circuit, sprints.
MARY: box cutters and only box cutters
ANNOUNCEMENTS: read your news letter.
COT:
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching
WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.
THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!
MARY: My Mom’s name. Love it.
ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!
COT: Plenty.
Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!
WARMUP: Run from Earth Fare to end of Ben Casey Drive.
THE THANG: Complete 8 windmill merkins. Run through adjacent parking lot down to end of Patricia Lane. Complete 8 inch worm merkins. Run to end of Gold Hill Middle parking lot. Complete 8 curb burpees. Run back to Patricia Lane. Complete 8 inch worm merkins. Run back to Ben Casey Drive. Complete 8 windmill merkins. Repeat all of the above AMRAP until 5:57AM.
Run back to Earth Fare.
ANNOUNCEMENTS: I opened the newsletter at COT. Too many things happening to share… so read your newsletter!