Is that BOS?

Flintstone, Virus, Latte and BOS were out early getting in 17 miles in preparation for their full marathon in November.  Buckeye and Sargento were out getting in some good miles as well.  Buckeye finished with 18 while Sargento got 17.  He walked the last mile in protest because his training routine only called for 17 that day.  Either way, great work men!

It was great to be back in the “House” on a crisp morning.  Things are a bit different in the Denver Region with fewer AO’s and smaller groups.  Sometimes only two for a workout but more typically it’s 4 to 6 PAX.  Some great guys with a few ties to GasHouse.  Whoopee’s name has come up on occasion.  Anyway, on to the work out…….

Seal Jack IC x 20

Imperial Storm Trooper Walkers IC x 20

Eskimo Merkins up to 5

Calf Raises on the stairs to Stowe Park, IC x 20

Mosey to the pavilion for Mater Jane Fonda’s.  Mater is a regular in the Denver region.  When he leads Jane Fonda’s he has the PAX raise their foot on count 1, then hold for count 2 and 3, and down on 4.  Thus Mater Jane Fonda’s IC  x 20,.  Flap Jack and 20 IC on the other side.

At this point I saw a someone getting out of a car on Main Street.  It was a larger person getting out of a silver car.  Since I wasn’t wearing my glasses and couldn’t see well, I thought it might be BOS joining us after his EC run.  It turns out that it was a middle-aged woman.  Sorry for the mix up BOS!

One round of AB Ring of Fire where each PAX present called out an AB exercise of their choice.

Mosey to the shelter on top of the hill.  Dips IC x 5.  Step Ups x 5 each leg OYO.  Rinse and Repeat x 10, 15, 10 and x 5.

Mosey to the track for 5 x 5 Burpees across the width of the field.  Quadraphillia (a Denver Region phrase, it’s NUR to GasHouse) to the end of the field for a Triple Nickle across the length of the field.  Triple Nickle exercises were CDD’s at one end and Jump squats at the other end.

Mosey to the back of the old middle school for Wall sits and Bear Crawls.  Wall sits were with Air Presses and Air Punches.  The Bear Crawl was to the curb and back.  Rinse and repeat for three rounds.

Mosey to the First Baptist Church parking lot for more Mater Jane Fonda’s and another round of Ring of Abs.

Mosey to the steps of the church for another round of Calf Raises.

Mosey to the corner of S Central Ave and Main St for Sparrow Route 66.  Sparrow is a retired Air Force Pilot who hangs in there pretty well for his age.  He still flies small planes out of the Lincolnton Airport.  Rather than starting with one rep at the first station and counting at each station, he does 6 reps at each station.  I asked Tooth fairy what exercise to do and he choose Merkins.

Mosey back to the YANK for COT.

Sorry, I forgot the pledge.

It was great to see everyone again.  Thanks for showing up this morning gentlemen!

Dirt has returned!