- Post Type:
- When: 9/12/2015
- AO:
- QIC: Stroganoff
- FNG's:
- 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!!
Leave a Reply