Another great weather morning for the alleged winter season and a large pax came out to enjoy it.  Unfortunately, I was almost a carsack but rebounded with a second wind.  Deliverance talked me into a “fellowship” pre-run that was sold as 3 miles but quickly became 4 with Deliverane, Screech and I starring up the treacherous Lassiter Mill hill with about 10 minutes to go before the regular thang started.  I was admittedly gassed and trying to decide what poor soul I was going to ask to tag me out of my duties that morning.  Of course Deliverance volunteered but I reluctantly declined and pushed on.  So here is what we did …..

Warm-up:

Good morning x 10

Mountain Climbers x 15

Plank Jacks x 15

Chilcut Jacks x 15 (much to the chagrin of Shaggy who accused me of making up exercises at this point)

That Thang:

Mosey over to the branch portion of First Citizen where the weird circular building resides for a double Jacob’s ladder.  Bear crawl around building until you reach staircase, run up staircase burpee at top, run down other side for jump knees at bottom.  Repeto until we reached 7 burpees and 7 Jump Knees.

Take the long way around to the First Citizens processing center where the up hill parking lot is.  Find a buddy.  Partner 1 does amrap excercise, partner 2 runs to top of hill.

Exercises:

50 burpees each team

100 merkins each team

150 Squats each team

200 WW2 Sit-ups each team

Mosey/run to Cap-Trust building for LBC pyramid up to top of Captrust.  Increasing 10 LBC’s at each level.  Total LBC count = 210

Double time back to Carrol (Lots of pax were concerned with time – I probably ran 5 minutes over but its Saturday and all I had to do was attend a 3 year old’s birthday party today so I would rather be sweating it out with you degenerates)

Nice work by everyone this morning, especially MacGruber, Life Alert and Banjo (who can do a burpee like no other by the way) who were out front all morning.

Thanks to Fudd for allowing me to lead and I promise to do better next time.

Nessman took us out with strong words for everyone to take with them into the weekend.

Cut Me Mick lead an inspired (I assume) kettle bell workout for non-runners.  Thanks CMM