• When: 9/12/2015
  • QIC: Stroganoff
  • PAX: Whoopee, Monk, Spiderman, Dolph, Lucky Charm, T-Square, Dumbbell, Dr. Feelgood, Screw, Stroganoff

10 PAX braved the gloom (that’s right, 10 – the fewest I have seen at the Gashouse).  Maybe it was the scheduled Q??

Warm Up

  • SSH in cadence X 15
  • LBC’s in cadence X 20
  • Imperial Walkers in cadence X 15
  • Freddie Mercury’s in cadence X 20
  • Mosey to Flag for the Pledge

The THANG

Run to Station 1 – The Church (Took a right out of the Schiele)

  • Merkins In cadence X 15
  • Prayer Squats in cadence X 15
  • Flutter Kicks in cadence X 20
  • Mountain Climbers in cadence X 20

Run to Station 2 – Hillbilly’s BBQ

  • Hillbillies in cadence X 20
  • Prayer Squats in cadence X 15
  • Flutter Kicks in cadence X 20
  • Mountain Climbers in cadence X 20

Run to Station 3 – Lineberger Park Flag Circle

Partner up for some ladder work.  One runs up the sidewalk hill and steps and back while partner 2 exercises for a cumulative count:

  • 100 Merkins
  • 200 Plank Jacks
  • 150 Flutter Kicks (Stroganoff audible – I’m 45)

Run to Station 4 – Up the hill to the upper playground at Lineberger Park (Past the Pool) to find a bench.

  • Single Count dips in cadence X 20
  • Prayer Squats in cadence X 15
  • Derkins in cadence X 15
  • Flutter Kicks in cadence X 20

Mosey back to Lineberger Park Flag Circle for a Ring of Fire – 8 Merkins

Run to Station 5 – Back to the Church on way to the Finish Line

  • Merkins in cadence X 12
  • Prayer Squats in cadence X 20
  • Flutter Kicks in cadence X 25
  • Moroccan Nightclubs in cadence X 30

Mosey/Run back to the Schiele for the Nameorama and Prayer.

This 10 showed me something on Saturday.  My guess is we ran between 2.5 – 3 miles.  As usual, I was honored for the opportunity to lead the group.  Until the next one….Aye!!