• When: 2018-10-06
  • QIC: Bing
  • The PAX: Wild Hog, Notebook, Paper Jam, Bambi, Kenwood, Cheers, Coon Dog, Mercy Rule, Bing


Saturday in the Park

9 PAX (including 1 rucker) posted for a Saturday workout at Shawshank. As a Q, any time that you get Paper Jam and Notebook at the same workout, you’re going to have your hands full. YHC did his best to keep things on track. Below is a detailed account of what happened:

Conditions: 70 deg F and still not Fall

FNGs, Disclaimer, Prayer

The Thang:
Mobile COP
– Mosey a few hundred yards on the trail, SSH X 25, IC
– Mosey a few hundred yards on the trail, TTT X 25, IC
– Mosey a few hundred yards on the trail, LBAC Forward X 25, IC
– LBAC Backerds X 25, IC

Mosey back to the shelter and partner up

Round 1
– Partner 1: Run lap around the parking lot
– Partner 2: Flutter kicks OYO until partner returns
– Flapjack until at total of 300 four-count flutter kicks are complete
– Plank for the 6

Round 2
– Partner 1: Run lap around the parking lot
– Partner 2: Squats OYO until partner returns
– Flapjack until at total of 200 squats are complete
– Plank for the 6

Round 3
– Partner 1: Run around the parking lot (cut through after first island)
– Partner 2: Merkins OYO until partner returns
– Flapjack until at total of 150 merkins are complete
– Plank for the 6
– Recover

Line up on the sidewalk and plank head-to-toe and Indian bear crawl to the first set of stairs (crowd pleaser)

Find a spot on the stairs for calf raises:
– Regular X 25 IC
– Toes Out X 25 IC
– Toes In X 25 IC

Mosey back to the shelter and find a spot on a picnic table bench:
– Box Jumps x 25 OYO
– Dips X 25 OYO

Circle up for Mary:
– American Hammer X 25 IC
– LBCs X 25 IC
– Hello Dolly X 15 IC
– Boat/Canoe OMC X 1 minute

 

Recover!

COT

Count-o-rama, Name-o-rama

Announcements:
10/27/18: Go Leo Go 5k w/ Speed for Need: https://www.runhard.org/pages/race-leo.php
11/3/18: City Ruck
11/10/18: Cheech 10k: https://lexingtonhalf.com/pages/race-10k.php
11/17/18: Hairy Bison
12/1/18: Wildcat CSAUP event
12/14/18: Christmas Party
1/5/19: Harbison 100k
2/16/19: Dam2Dam Relay

Prayer Requests:
– All injured PAX
– Turner(?) family. 4 year old Hampton battling cancer.
– Darth Visor’s family

BOM, Prayer