WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: Moroccan NC, Windmill and Sun Salutation
THE THANG: Mosey to Baxter Exchange Building for Dora up and down steps with 100 merkins, 150 dips, 200 flutters, 250 SSH and 300 LBC – follwed by wall sit OHC and MTJ on the concrete-mosey back to stop light with calf raises and onward to COT
MARY: Six reps of mary – gas pumper, box cutter, spaghetti and meatballs, high hurdles, rosalita and dead cockroach
ANNOUNCEMENTS: dont forget to donate to WNC recovery efforts
COT: Praise and Prayers to all assisting in NC other prayers mentioned but no recorded here
Run to the covered area for warm up:
Side Straddle Hops
Imperial Walkers
Plank Punches
Peter Parkers
Mt Climbers
Moroccan nightclubs
Hillbillies
Slow wind mills
Main Thing:
SET 1
PARTNER A – 20 MERKINS
PARTNER B – PLANK
FLAPJACK to reach 80
SET 2
PARTNER A – 20 SQUATS
PARTNER B – AL GORE
FLAPJACK to reach 80
Run
SET 3
PARTNER A – 20 PETER POINTERS
PARTNER B – Elbow PLANK
FLAPJACK to reach 80
Set 4
PARTNER A – 10 Lunges (5 each leg)
PARTNER B – Deep squat
FLAPJACK to Reach 80
Run
SET 5
PARTNER A 20 – DRY DOCKS
PARTNER B – Downward Dog
FLAPJACK to Reach 80
Set 6
PARTNER A 10 – Run Stance Switch
PARTNER B – AL GORE
FLAPJACK to Reach 80
Run
SET 7
PARTNER A – 10 CRAB CAKES (4 count)
PARTNER B – UP DOG
FLAPJACK to Reach 40
Set 8
PARTNER A – 20 Calf Raises
PARTNER B – Hold crunch
FLAPJACK to Reach 80
It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off.
COP
Briskly paced .5 mile lap up Main to Clebourne and back to Veteran’s Park
Karaoke and Side Shuffle across gravel lot and back
Windmills
WEINKE
DIY DORA
Start at the base of Massey St and mosey up to the Sisk Memorial Church Parking Lot
Upon arriving at the end of the lot each PAX was to do the following:
10 Merkins
20 Squats
30 LBCs
Out of the gate we all completed round one together, then I caught Spectre and Maximus’ shirt tails and they took the lead.
Mary
At this point Maximus took the lead while YHC grabbed my phone from the truck for documentation purposes. I believe there were box cutters, more box cutters, and American Hammers.
COT
NMM
YHC has been MIA from the gloom, and that’s not atypical these days. Personally, I’d like to be in the gloom more but my concentrica has taken priority. And that’s OK. Prioritizing and executing on those rings of your concentrica is F3 101. Finding a healthy balance that doesn’t sacrifice those closest to you is the route you should take. After all, your family is your first ministry.
Funhouse – thank you for the opportunity to Q today.
Punch List out.
2.6 miles, almost to the end of Ballard. Great convo and fellowship.
WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:
Richard’s Crossing to 160, head toward Walmart
Left just before Arby’s and right to cross top of Earthfair parking lot
Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same path.
WARMUP: SSH, Cherry Picker, Moroccan Nightclub
1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 LBC, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Flutter Kick, 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, Mosey, Toy Soldier, time for stretching, Lunge Walk to COT (50ish yards), 10 Imperial Walker, 10 Hillbilly Walker, 5 Merkin, 20 Heel Touch
MARY:
ANNOUNCEMENTS: 9/28 Convergence
COT: Prayers for family and friends
Welcome FNG TOP ROPE. We pledged to :flag-us: Ran to COG for instructions. Pendulum was hill repeats could add Cross piece for flatter run. Merkins, Squats, and LBCs at the end of each leg 10,10,10
COT :v: out thx <@UGNDJBDU3> for the opportunity.
Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main road into Huntington Farms from Holbrook). Some did a bit of bonus mileage around shopping center.
Rain wasn’t bad at all, the water drains pretty well on Holbrook, and most drivers (there weren’t many) gave us plenty of room.
Thanks for the chance to lead, TimeMachine!