Although forecasted, there was no rain at the Goat this morning. So, there was no “free shower” as previously advertised on Slack.
Prior to Start, Fruity Pebbles, a frequent downranger from F3-Raleigh, showed up, mentioned how he had been fartsacking while on vacation here on beautiful Lake Wylie in Belmont,NC, but wanted to get out and post again with the Gastonia crew.
Fruity Pebbles said, “I’m not looking for too tough of a workout today.”
YHC replied, “Sorry” (for what YHC knew was about to happen)
Fruity Pebbles: “Are you the Q today?”
YHC: “Yes”
The local PAX concurred, “Yeah, you came to the wrong workout today, then.”
At that moment, it was time to get to work, so we did.
Fruity Pebbles held his own, as he always does. He got his money’s worth today at The Goat.
WarmUp (IC), incl a Mosey around the block
THE THANG
Jacob’s Ladder: 1 burpee, then Run down and back up the hill. repeating, adding one burpee, until you finish 7 burpees.
Merkin Jacks Mountain: (IC), 1 Merkin/4PlankJacks, gradually up to 5 Merkins/20 PlankJacks, gradually back down to One Merkin/4 PlankJacks
11’s – Big Boys and CDDs. Run along Center Street past the restaurants, etc
Partner Run “Catch Me” – YHC paired up the PAX, matching them up by general running speeds. Partner1 runs at a good pace, Partner2 does 3 Merkins, then runs hard to catch Partner1; Partner1, once caught, drops for 3 Merkins, Partner2 runs. Alternate/Repeato. “Don’t cheat your partner out of a good workout by jogging slowly.” We probably ran 8 minutes or so, according to YHC’s estimate. (Special thanks to Gator for running extra hard and making his partner, YHC, have to work to catch him. )
Mary
TIME !
According to Watts Up, the PAX ran ran over 2.5mi today during the workout.
Announcements:
Midoriyama Sat. 7am. Convergence All other AOs closed.
Smokey Mtn relay
Biloxi Half Marathon
Grow Ruck in March, Greenville, NC
Prayer Requests
PAX Traveling
Family members in need
Positive attitude for the New Year
Tesla took us out.
At least 6 showed for coffee afterwards at Floyd and Blackies, included 3 runners from The Pub.
Thanks for the chance to lead !
—Bubba Sparxxx