• When: 2018-12-28
  • QIC: Fountainhead
  • The PAX: RA, Gaston, ChopShop, Wall-E, McLovin, Detour & F'head

#Scramble #LegDay

YHC had an easy three miler planned for the morning affording plenty of time for the traditional #Coffeeteria but, with a rough, #Cantore-like storm moving through town, leading the pax on a loop run didn’t seem wise… especially when plenty of opportunities were available at Trenholm Plaza.  So, instead of an easy three, a gruesome, #Blitz-like morning of leg work was called providing more than enough to qualify for the days coffee.

Conditions:  Super warm with intermittent bands of deluge.


Staying entirely under the “L” shaped canopy at Trenholm Plaza wrapping around Tazza Kitchen exercises were called at the ends and corner with a brief run between each point and between each of the following:

  • 25 Squats, OYO (mosey to the corner)
  • 25 Squats, OYO (mosey to BLD Diner)
  • 25 Squats, OYO (mosey back to Tazza)
  • 25 Squats, OYO (mosey back to Chipotle)
  • 25 regular calf raises & 25 wide leg calf raises, OYO (rinse & repeat the mosey between each of the following)
  • 25 pidgeon toe calf raises & 25 outward pointed calf raises
  • 25 wide leg, pidgeon toe calf raises & 25 regular calf raises
  • 51 SSH’s 4CT, IC
  • 25 Catcher Squats
  • 10 Jump Lunges, Each Leg
  • 25 second People’s Chair
  • 50 SSH’s 4CT, IC
  • 25 Side Ski Hops, 25 Forward Ski Hops, 25 Side Ski Hops, 25 Forward Ski Hops
  • 25 Squats
  • 25 Side Ski Hops, 25 Forward Ski Hops, 25 Side Ski Hops, 25 Forward Ski Hops
  • 50 SSH’s 4CT, IC
  • 10 Jump Lunges, Each Leg
  • 49 SSH’s 4CT, IC



  • First, a reminder to start gearing up to run (lights & reflectors) and to run defensively.  We should all assume the cars on the road are operated by sleep deprived or even inebriated drivers.  Run in such a way that it’s as hard as possible for a driver to get to you.  Assume they can’t or won’t ever see you.
  • Prayers for a growing group of hurting friends and brothers.  I won’t name them but the holidays have been exceptionally hard for many in our community.  Remember them and pray for them.
  • A handful of pax are planning to run 7-10 miles tomorrow, 12/29/18 leaving from Dreher High School at 6:00 AM.  LSD will be the pace, all are welcome.
  • Monday will be business as usual at #Scramble
  • A New Years Convergence Bootcamp is scheduled for 7:00 AM at Memorial Field in Rosewood near Owens Field.  Be there to start 2019 right.
  • Last, beginning January 2nd, a handful of us are taking a sugar sabbatical and bidding alcohol adieu.  For six weeks (ending on Valentines Day) the commitment is:
    A) No sugar added or sugar enhanced foods.  This means deserts, soft drinks & sweet tea, candy, and other sugar loads like marshmallow topped sweet potatoes, etc.  Use your best judgement to avoid “extra” sugar.
    B) Limit alcoholic beverages to only one “opportunity” per week.  This means a football game or night out once a week is fine but only one… like a cheat event once a week.
    Be warned, both alcohol and sugar make us more pleasant to be around and cutting them out suddenly will have a taxing effect on your emotional state.  Stick to it, though, and you’ll feel better after a week or two and, by the end of a month, not crave them anymore… if you can make it a month, two extra weeks is just gravy.