Short sale needed a Q this weekend while he pulled for the wolf pack, so what the heck.

Warm Up Disclaimer, Pledge

Mosey to the Garrison Professional Park quick stop at some benches near the museum for some step ups.

11’s up the hill Merkins and lunges

triple nickel on a short steep hill big boys and burpees.

library book drop circle, varius exercises 10,20,30,40,50, each time taking a lap.

route 66 up another hill near the pharmacy. Bobby Hurleys and bear crawls.

Finish with some burpees and running.

Back to the Flag but first one of the dumbest exercises Ive ever thought of. Instead of cherry pickers we did some made up on the fly Wolfees.

The Bed Pan is full.

Warm up – SSH x 20

Mosey to PF for partner work -Round 1 300  LBC’s,  400 flutters   Round 2 – 50 Merkins,100 Squats –  run the 4 lights in PF parking lot

Mosey to Foodlion to run the lanes with different exercises – partner back up for more LBC’s and flutters

Mosey back toward the start down Riverwood Parkway with just a brief stop at Gastone’s hill-just to view

Continue mosey with route 66 at each light pole on the left – squats

Back to start with time to say the Pledge – that’s time

Announcements

Prayer request

I prayed us out

Until next time

EZ out

I posted Friday morning at South Cary’s AO “Slippery When Wet.” It was Respect week, so any PAX over the age of 50 was on Q throughout the week. This morning we had Bluewater celebrating his birthday.

After the workout, South Cary does tailgate coffeeteria. Pretty neat idea to keep the PAX together.

Link to the backblast.

Aye,
Radar

Pretty Good turn out this chilly morning at Gashouse.  Bedpan started everyone off with a warmup before we split up into our respective groups.  Bedpan took the Gashouse crew off on a mosey and 8  PainLab brave joined me in the parking lot near the picnic tables.  While we were walking over, Mayor asked if we were doing that stupid boxing round workout again.   I assured him we were, after all I replied on slack in the mumblechtter that we were visiting an old friend…   We grouped up and I explained the routine.

• 10 X (L) Kettlebell Clean
• 10 X Kettlebell Swing
• 10 X (R) Kettlebell Clean
• 10 X Kettlebell Swing
• 10 X Around the world
• 10 X Overhead Press
• 10 X Around the world
• 10 X Overhead Press
• 10 X Renegade Lunge OR 10 X Goblet Squat
• 10 X Kettlebell Swing

These were done in three-minute rounds, 12 of them to be exact, with a one-minute break between.  The mumblechatter was flowing and the Pax put in some excellent work.  Yes, not all of us completed all 10 exercises in the three minutes some picked up where they left off some started over, but the work was indeed put in this morning.   Afterwards we met the Gashouse crew at the shovel flag for the pledge and announcements.  At this point I realized I didn’t make note of the pax in attendance so i began making a list for myself so I have to admit I missed the announcements.   See Bedpan’s BB for those.   Bedpan took us out in prayer.

After the COT, Mayor informed me that if the next time I have the Q we do this one again, hes just leaving.    I told him we were and would compare the two for improvement… jokingly…. or maybe not who knows.  I may call his bluff.

Thank you for the opportunity

Humbly, ~ HAJ

We ran.  Still great conversations and fellowship after 15 years of running together.  Thanks, Sargento!