If it’s August at Woodland Park, you know it’s time for another birthday celebration for our beloved AO. This year, 18 Pax (Ash; Bonesaw; Commie (from F3 Birmingham); Pondo; Heidi; Pipeline; Foxhole; Big Wheel; Odyssey; Bloodwork; Teddy; FroYo; Serena; RestStop; Belle; HeeHaw; BillyBob; Chewy) plus appearances from 5 Legionnaires / Rogue Runners (Shocker, Heist, Corndog, Holy Poker, Bidet) joined in the festivities. We missed Silver Bullet who was traveling for work, but the other former/current AOQs filled in and led the men for 11 minutes each. The 45 minutes flew by. Cupcakes were had.
Conditions: Humid. Hot. And humid.
The Thang:
5:30-5:41am – HeeHaw started us off:
Jog to the flag in the front yard of Meadowfield.
Warm Up:
- 20 Imperial Squat Walkers
- 5 Burpees
- 20 SSHs
- 5 Burpees
- 5 each leg of swinging lunge (double count)
- 5 Burpees
Pax formed two groups (groups were equal numbered, but nature called and Corndog briefly abandoned ship).
Group 1 – AMRAP Merkins
Group 2 – Run 1/2 way around the bus drop off circle and then lunge walk 1/2 way around
Groups switch up . . .
5:42-5:53am – Pondo took over:
Partner up – two line Indian Run around the bus circle, to Galway, to Old Knight Pkwy, to the lower playground.
At lower playgroung – partners stand on the sidewalk:
- Partner 1 runs down the hill to do 15 pull ups while Partner 2 does AMRAP sumo squats, then switch
- Partner 1 runs down the hill to do 25 merkins while Partner 2 does AMRAP calf raises, then switch
- Partner 1 runs down the hill to do 50 LBCs while Partner 2 does AMRAP mountain climbers, then switch
5:53-6:04am – Odyssey took over
Modified Dora at the playground. Together partners do the following (one starts while the other runs across the field to the stop sign and back)
- 50 merkins
- 100 squats
- 150 BBSUs
6:04-6:15am – Chewy closed out the morning
Modified “Burpee Mile” – From the corner of Olde Knight Parkway and Chambly run to the flag, do 10 Burpees; run back to Chambly, do 10 Burpees; back to the flag, 10 Burpees; and, finally, back to Chambly to do 10 Burpees. (40 Burpees and about .4 miles according to Strava.
Mosey to the flag for COT.
Counterama: 18 Pax plus 5 Legionnaires and Rogue Runners who took off a little early. Namerama; Announcements; BOM
Moleskin: Happy Birthday to the best AO in Columbia! Can’t wait to see what the next year brings us!
Reminder: All AOs closed on Monday. Converge at Thunder (Hand Middle) for a bootcamp or kettle bells or ruck. Runners consider doing the Strictly Running 5 miler.
