• When: 2018-08-30
  • QIC: Chewy
  • The PAX: Ash, Bonesaw, Commie (from F3 Birmingham), Pondo, Heidi, Pipeline, Foxhole, Big Wheel, Odyssey, Bloodwork, Teddy, FroYo, Serena, RestStop, Belle, HeeHaw, BillyBob, Chewy, Shocker, Heist, Corndog, Holy Poker, Bidet

Woodshed Celebrates Four Great Years with Four AOQs

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.