Something took place at Stuart Cramer High School…
Author: Watts Up (Page 12 of 23)
Take a guess what happened at the running/rucking AO….
If you wanna know what happened, ask Sledge or maybe you should have been there…
Its a running/rucking AO. You figure it out.
Its the Sammich…
We rucked except for Hushpuppy, he ran off somewhere and was gone when we got back.
Its Coconut Horse…. You know what happened.
YHC was having trouble for some reason designing a routine for the gloom of this morning.
It wasn’t fancy, it wasn’t pretty, but everyone got there money’s worth…. maybe.
0530 arrives with 9 joining YHC.
No FNGs, so a brief disclaimer, which lead to The Pledge of Allegiance.
Appetizer:
20 SSH IC
10 Merkins OYO
20 LBCs OYO
Main Dish:
To start, we did a lap around the edge of the main parking lots. This lap included moseying, nurring, karaoking, skipping, side steps and 5 burpees for a train, with the destination being the lower parking lot near the stadium.
At the parking lot, partner up for some Dora.
P1 does the exercise, P2 mosey around the loop. Flapjack.
Exercises:
100 HRMs
200 Squats
300 Flutters (Count 1 Right Leg only)
400 Air Presses.
From here a meander turned into a mosey to the school for some 11’s.
Dips at one end, Calf Raises at the other. The catch being, each direction, a different form of locomotion had to be used. (meander, nur, mosey, bear crawl, skip, karaoke, high knee, toy soldier, etc)
This had to be cut short for time.
Prayer Requests were voiced and Top Hat took us out.
Termite has next week…
SYITG!
Watts Up Powering Down
During my pre-workout ruck around Folsom, YHC finalized the workout and contemplated the PAX that would show this AM given the inaugural running of the GasHouse Ville-to-Ville.
0625 arrives and only 2 have shown. Another rolls in shortly there after.
0630, time to hit it. No FNGs. As YHC begins the warmup, a whole bunch of vehicles start to roll in.
Warm-Up:
20 Arm Circles.
Leg Stretches
20 SSH IC
10 IW IC
At the end of warm-up, we are up to a total of 7.
The Main Event:
YHC leads us of towards the softball fields parking lot. Not being a Folsom regular, YHC did not recognize one of the 6 gather around was a FNG. Luckily Stogie kept YHC on track. Upon arrival at said parking lot, YHC verified the identities of all and yes we do have a FNG. So, a more detailed explanation of F3 was given. Now back to the show….
Escalating 4 Corners….
Corner 1
10 Merkins
Corner 2
10 Merkins
20 American Hammers
Corner 3
10 Merkins
20 American Hammers
30 Plank Jacks
Corner 4
10 Merkins
20 American Hammers
30 Plank Jacks
40 Flutters
It was so much fun, lets do it again.
(About corner 2 of the first round, Sparky rolls in. (pretty much on-time for him). And Bo arrives near the end of round 2. Making the new (and final) total 9.)
Now its time to head to the flag at the entrance to the park, with a couple of notes…
Increasing burpees at each speed bump/road hump (1 at the first, 2 at second…)
20 Squats at any light pole.
We knocked out the Pledge and then meandered across the street to the parking lot.
20 Calf Raises
The explanation is easier in person…run to the corner, karaoke down the hill, nur back to the next corner, karaoke up the hill.
Repeat.
Meander back across street to the horse arena.
10 Derkins
20 Dips
30 Step-Ups (15 per side)
Run around concession stand.
Repeat.
After a Sparky 10 count, we meander out of the arena and mosey to the tennis courts for the final call.
Lazy Dora
P1 does 25 (or 50) of the exercise while the P2 planks (High or Low)
50 CDDs
100 Squats
150 LBCs
200 Air Presses
There was just enough time to meander from the tennis courts to the parking lot.
Welcome to Chase, aka Achy Breaky
Prayer Requests:
- Runners in GasHouse Ville-to-Ville
- Sister Act’s 2.0
- Minnesota
- Wichita’s friend getting married
- Rabbit Ear’s – Kidney Transplant for woman at church
YHC took us out…
I am pleased that Folsom continues to grow! Yet another FNG! Having 8 post when many of Folsom’s regulars are off running between McAdenville and Cherryville is awesome. Thanks to all for helping pick-up the six and for help to push me.
Thanks to Big Pappy for putting me on the Q schedule.
Until next time…
Watts Up Powering Down.
During The Goat yesterday, it came up YHC had Q at Downtown this morning. Tesla mentioned he would try to make it, so YHC tried to make sure there was some Buttermilk to be had. If you don’t know what that is/means, seek out Tesla, he will introduce you to it.
0530 hits and 6 have gathered with YHC.
(Forgot the Pledge) DOH!
Appetizer:
20 Arm Circles, 10 each direction
20 SSH IC
10 IW IC
Main Course:
Mosey to the Post Office. Now we didn’t go the direct route. We took MLK to Long Ave to York St to Main Ave. Now that we are here, lets do
11’s:
Big Boys at the top.
Mike Tysons at the bottom.
This did not set well with Tesla, but YHC not only promised more fun to come, but his money back if not satisfied.
We meandered during an EZ Rider 10 count, and then moseyed to McQuitter wall.
20 Dips
20 Step-ups (10 Each Leg)
Repeat.
The off to the parking garage to the run the stairs up, across and down – twice. (Be sure to hit every stair).
Then out and across South St, to the parking lot behind the Gaston County offices.
Here 6’s between the islands were called with HRMs and Dying Cockroaches. The initial call was bear crawl between, but this was modified after round 2, to Bear Crawl one direction and Lunge the other.
A quick mosey back to the pavilion for a round of EZ Rider Flutters, and Spiderman Freddie Mercuries.
YHC called 5 Burpees followed by 5 Burpees to round out the time.
Prayer Requests:
- Gastone’s Goddaughter recovery from surgery
- Sister Act’s middle daughter
- EZ Rider’s Son
- Clavin’s M
- Spiderman Friend
- Whoopee’s 2.0
- Leppard’s Son
- Gold Digger’s Family
- All running GasHouse’s Ville-to-Ville
Dirt took us out with a prayer.
I pray for all running the Ville-to-Ville. Be safe out there and have fun. If you are not running tomorrow, visit an AO.
I have Folsom, Wet Nutz at The Yank, Linus with GasHouse and Rudolph at PainLab,
Come get some, somewhere!
BTW, Tesla never did ask for his money back.
Watts Up Powering Down.
0700 hits and Stroganoff is the substi-q for GasHouse. He gets everything started, warmed and then we split…
PainLab circles up in the lower part of the parking lot.
A little more warmup:
20 SSH IC
15? Don Qs IC
Little Arm Circles
Big Arm Circles
On today’s agenda is different version of “Garage Boogie” from Rock Region:
#1
- Squats x15
- Over Head Press X15
- Reverse Lunge X10 each leg
Rinse and repeat X3 – Bear Crawl ~120 ft between sets
#2
- Big boy sit ups x15
- Bent rows x15
- Burpees X10
Rinse and repeat x3 – Duck Walk ~120 ft between sets
#3
- Coupon swing x15
- Curls x15
- Tricep extensions x15
Rinse and repeat x3 – Lunge Walk ~120 ft between sets
#4
- Merkins x15
- Planks Jacks X15
- Mountain Climbers X15
Rinse and Repeat x3 – Gorilla Walk ~120 ft between sets
#5
- Some unremembered ab exercise x15
- Calf Raises x10
- LBC x15
Rinse and Repeat x3 – Pick one of the previous movements ~120 ft between sets
At this point GasHouse was starting to show back up. We joined them for the last bit of time and the rest of the frivolity.
It was really great to see those that posted.
SYITG somewhere.
Watts Up Powering Down.