A strong showing of 15 PAX showed up at the locked gate at Apex Community Park. Unfortunately (or fortunately) QIC’s plan for the Thang started at the back of the park, so there’s only one way to remedy that situation
The Warmup: Mosey on to the back of the park. Circle up for 20 SSH, 20 Lunge Squats, 13 Leg Swings each side, 20 butt kickers, 20 Pikes, and 20 toe kicks
The Thang (Big Suicide): QIC wore his good running shoes and prepared to issue a running #Beatdown to an unsuspecting PAX. QIC was determined to break the distance covered site record Q from Denali of 2.48 miles.
From the north end of the parking lot:
Run to 1st Speed Bump – 20 Spiderman Pushups, Run back to start, 20 Merkins – Plank ’till the PAX reformed,
Mosey off to second speed bump (At the top of the hill) for 20 Burpees, Run back to start, 20 Merkins – Plank ’till the PAX reformed
Hoof it to the 1st stop sign, 20 Cossack Squats each side: Amble back to start, 20 Merkins – Plank ’till the PAX reformed
Lumber to the second stop sign, high stepping with raised arms up the hill as an Homage to YHC’s maiden Q. 20 LBC’s – shuffle back to start, 20 Merkins – too tired to Plank, just recover ’till the PAX reformed – On the way, Denali poison’s YHC’s head with an even beatier beat down for the last rep of the Big Suicide!
Mosey up to the Gate, stopping at each of the previous stations to perform the prescribed exercise. 20 Star jumps at the gate, hike it back to the startline for 20 merkins, and a little recovery. PAX had yet to form up, so QIC took a jog up the path to look for returning PAX members. No luck. They’ll find us near the tennis courts.
Mosey to the concrete benches for 2x 20 count Adductor Planks on each side.
Back to the parking lot for same Mary: 20 LBC, 15 count Low slow flutter. Finally a little stretching: Hamstring Stretch 5 count L, around the circle, Hamstring Stretch 3 count R, around the circle, Figure 4 Stretch Left – 30 count, Figure 4 Stretch Right 30 count.
At this point, a nice lady drove by and shouted “Good Morning” – “Hey!” sez the QIC, “We didn’t do any good Mornings, and we have 25 seconds left!” – Knock out 20 GM’s and call it a wrap!
July 4th Convergence – Check Banjo’s tweets or the newsletter (Subscribe a friend to the newsletter: SUBSCRIBE)
Prayers for the family and friends of the young girl taken from us in a tragic Zipline accident in Cary, as well as those unspoken needs for prayer.
A pleasure to lead you men! And if you’re interested, 3 miles was covered in the course of this Thang – https://connect.garmin.com/modern/activity/804815712
