YHC posted DR at Lake Wylie’s Running AO (Barracuda). Not set route. Interval running. We got in close to five miles.
Author: Sean Corcoran (Page 1 of 11)
YHC had the Q in Lake Wylie at Poopdeck, plus 7 PAX ready for a good ol fashion beatdown.
WARM UP:
We took a couple of laps around the parking lot and circled up for the warm up.
10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches
The BEATDOWN:
We took a run around the back of the parking lot near Rey Azteca where I had set up for stations. We split into groups of two and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the parking lot.
#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH
#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC
#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)
#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain Climbers (count one side)
The PAX rinsed and repeated at least one time and then we headed back toward COT.
Tesla and YHC posted at Cannonball Tuesday, April 16 in Lake Wylie.
Zamboni was on Q with some exciting games of paper football, beer pong, and nerf gun shooting.
32 PAX were in attendance, which included runners, walkers, and those that worked out with kettlebells.
Aye,
Radar
YHC posted in South Cary on Saturday, April 13 at their Loch-N-Load AO.
Astro was on Q with Masters trivia (all related to Tiger Woods).
There were 14 Pax, plus two PAX that rucked.
Aye,
Radar
I posted Friday morning at South Cary’s AO “Slippery When Wet.” It was Respect week, so any PAX over the age of 50 was on Q throughout the week. This morning we had Bluewater celebrating his birthday.
After the workout, South Cary does tailgate coffeeteria. Pretty neat idea to keep the PAX together.
Aye,
Radar
YHC made his debut Q at Folsom this morning. I wanted to get to the AO yesterday and take a look at what it had to offer, but I never made it. So my Q was basically a mix of stuff I like to incorporate in my own workouts (running and cardio).
Seeing no FNG’s I gave a brief disclaimer followed by the Pledge of Allegiance.
Out the gate a mosey to one of the lower parking lots.
WARM UP:
25 SSH (IC)
Run to the other end of the parking lot
10 Imperial Walkers (IC)
Run to the other end of the parking lot
10 Merkins (IC)
Run to the other end of the parking lot
10 Low Slow Squats
Run to the other end of the parking lot
15 Goofballs (IC)
Run to the other end of the parking lot
15 Mountain Climbers
We took off to the other lower parking lot adjacent to the park. Seeing some light poles I decided to do a burpee at each light pole. There were only three light poles so we did one, two and three burpees at the light poles.
ESCALATOR:
10 Merkins (Run Around the Parking Lot, Stack the Exercises, Rinse and Repeat)
10 Merkins, 20 Squats
10 Merkins, 20 Squats, 30 American Hammers (count one side)
10 Merkins, 20 Squats, 30 American Hammers (count one side), 40 Seal Jacks
Next we ran to a smaller parking lot up the hill.
TRIPLE NICKEL:
5 Mike Tyson’s, and then bear crawl to the other end of the parking lot and perform 5 Big Boy Sit Ups, and then lunge walk back to the start.
Rinse and repeat five times.
Next we ran toward the horse track for a modified dora.
MODIFIED DORA:
50 Hand Release Merkins
100 Jump Squats
150 Freddy Mercury (count one side)
ANNOUNCEMENTS:
Convergence is Saturday, April 13 at CaroMont Health Park. Start time is 7 a.m.
Community Foundation Run follows the convergence. Purple Haze has two chariots and five PAX that have committed to push the chariots. If interested, see Purple Haze.
Goonies Ruck is May 4 at 3 a.m. at Gashouse.
Extinction Run is Saturday, May 18 at 9:00 a.m. at Primary Brewery. Suggested donation is $20. In addition Bos is raffling off a ruck sack (3 tickets for $25).
PRAYERS:
Wirenut’s family.
PAX traveling for Spring Break
Marriages
PAX on IR or dealing with illnesses
AYE,
Radar
YHC celebrated 8 years by taking the Q at Tequila Sunrise. Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.
We did some stretches and had some fun mumblechatter when Alma Matter and Tesla arrived a minute or two after the workout had started.
Enough stretches, then we ran toward the parking lot at Four Square Church.
8 Minute AMRAP:
8 Squats
8 Merkins
8 Mountain Climbers (IC)
8 SSH (IC)
Rinse and repeat until the time is done.
We then took a quick mosey to the bottom of Elizabeth Street
8 Minute AMRAP:
8 Mike Tyson
Run halfway up Elizabeth Street
8 Imperial Squat Walkers
Run down Elizabeth Street
Rinse and Repeat for 8 minutes
DORA 1,2,3:
100 Carolina Dry Docks
200 Lunges (count each movement)
300 Plank Jacks
Partner 1 performs the exercise, while partner 2 runs around the church parking lot. Switch out when partner 2 returns.
We had a few minutes left and headed back to COT and before the clock ran out we did 8 burpees.
ANNOUNCEMENTS:
Convergence is Saturday, April 13 at 7:00 a.m. at CaroMont Health Park. Stay and run the Community Foundation Run beginning at 9:00 a.m.
Goonies Ruck, May 4 at 3:00 a.m. Defib has details.
Extinction Run, May 18 at 9:00 a.m. See preblast from Bos
Prayers and Praises:
Pax dealing with illnesses and on IR.
Aye,
Radar
We had a great group of PAX who shared in the fellowship with a run or a ruck.
ANNOUNCEMENTS:
2nd F Lunch at noon at Bad Daddy’s in Gastonia.
March Madness bracket challenge. Check Slack for the link and sign up. Winner gets the belt.
April 13 – Convergence at 7:00 a.m. CaroMont Health Park.
April 13 – Community Foundation Run 5K – Pushers are needed for the chariots. Contact Purple Haze on Slack for details.
April 20 – Extinction Run at 9:00 a.m. at Primary Brewery.
May 4 – Goonies Ruck at 3 a.m. beginning at Gashouse.
PRAYERS:
Blueprint.
Bos mother in law.
Gavel’s family.
Huckleberry recovery from surgery.
Anchorman.
Continue to check the slack channel and keep those PAX on IR or dealing with illness in your prayers.
Tesla and I posted at Cannonball this morning. It’s a gear workout similar to Lifeline and Bulldog.
Cutbait was on Q. There was an FNG who was named “Island Boy.”
Alma Mater and myself got in 6.5 miles of running at the Lake Wylie running AO (Sea Horse).
We ended at COT with six boot campers who posted at Crow’s Nest.
For announcements, I promoted our Extinction Run, Convergence, and the Goonies Ruck.
Aye,
Radar