Roscoe Special

This morning 16 PAX showed for the Redwood Original workout in the Gashouse.  16 total, with 8 for Painlab and 8 for Bootcamp.  Here is what went down.

#Pledge

Warm Up: SSH (numerous while waiting for Sledge-0-Matic to get out of his car and join the PAX), Low Slow Squats, Merkins, LBC’s,

The groups split up.  Bootcamp went to the Insurance agency parking lot across the street and up the hill to the west of the Museum.  At the bottom of the hill complete one exercise, run to the top, complete second exercise and return to base.
20 Mountain Climbers, run to top, 30 Flutter kicks, return to bottom

15 CDD’s, run to top, 20 LBC’s, return to bottom

20 merkins, run to top, 20 Imperial Walkers

10 burpees, run to top, 20 WW1 situps

Repeat except run halfway up the hill.  Whoopee had to leave to go speak to the Mended Heart society. A mentor of mine was a member of this group that helps encourage others with heart disease to keep pushing the rock.  Thanks for all you do Whoopee.  #Excusedabsence  (Whoopee also had his rucksack and sandbag for some track work EC before the workout.

Mosey to the Library for a set of ring around the parking strip.  (lateral plank walk in a circle)

Mosey to back of library and partner up for mini Dora 1-2.  YHC was going to give a breather to the PAX so asked Dirt to share something good that happened to him this week.  He took about 3 seconds to share that he worked out, went to work, went home and spent the evening with his M.

P1 completes exercise and P2 runs up library steps and completes 5 jump squats and returns.  Aggregate work 100 merkins, 200 squats.

Mosey to Nature trail to the amphitheater.  50 Calf Raises, mosey to memorial benches.  20 dips IC, lunge walk ½ way around pond.  2 sets.  Dr. Seuss needed to see more of the trail so we ran to the Catawba Indian Village, the Grist Mill, and stopped for some Al Gore’s while Short Sale shared a good news story about some quality time  and taking advantage of the opportunity to spend a couple days with his 2.0.  YHC had to audible the Al Gore since his story was longer than anticipated.  He certainly learned a lesson from Dirt.

Back to start for some Heel touches and dying cockroaches until we heard the bells.

Announcements:  Dark Helmet will be speaking at Rotary meeting this Thursday.  If you want to go, RSVP to Sargento or Stroganoff.

Prayer Requests:  Peace for Anchorman, prayers for Sledge-o-Matic on his election.  He could use help at the polls on election day.  Prayers for Tuna and OIB runners for safe travels.  Prayers for the family of Bryan Davenport, the young man that passed away in Charlotte last week.  Prayers for those battling addiction and struggling with mental health issues.

Glad to take the Q when Linus needs help, and always good to see the showing, especially when many are out of town running races.  Kudos to Dirt, Whoopee, Dr. Seuss, Sister Act, and maybe more for the EC before the workout.