Multiple cars greeted me as I rolled up to Fletcher Park this morning. This was quickly followed by a guilty feeling….shoulda, woulda, coulda, no excuses for me this morning on missing the 5k. I thought the tough Enron HiFi hill set maybe (just maybe) left all in HiFi attendance free from a prerun at Ball Bearings but it seemed all the usual suspects were there (almost all of whom were present at HiFi). 6 strong Pax ran a 5k at Yoyo (aka blistering) pace before participating in the Merkin fest I brought to Fletcher Park.
I must confess I had a different plan I can no longer remember 24 hours ago for this workout. However Tuesday evening MPepe and I walked the dogs through Fletcher, not as a scouting trip but since this is the closest park to our home. This led to further thought on what to do and quickly turned into a scouting trip….resulting in the below. 24 Pax were in attendance. 250 Merkins were counted.
Warmup: Mosey up to the Top Lot closest to St. Marys. 20 x SSH, 15 x GM, 15 x Imperial Walkers
The Thang: Mosey on over to the top field. Line up on the end line.
Sprint the Length of the Field. Get into Plank. 25 Merkins
Sprint the Length of the Field. Get into Plank. 20 Merkins, 25 LBCs
Sprint Length of the Field. Get into Plank. 20 Merkins, 25 LBCs, 15 Peter Parkers
Sprint Field. Plank. 20 Merkins, 25 LBCs
Sprint Field. Plank. 20 Merkins.
Mosey on over to the grassy amphitheater. Numbers made this tough but it was just enough to stick to the plan.
Start at bottom wall in Theater. 5 Box Jumps, go to 2nd level wall 5 dips, go to side and do one Burpee, go back to 2nd level wall for 5 Derkins and back to the bottom. All steps were repeated except the burpees which started at 1 and ascended each round to 7. All pax finished in plank.
Mosey over to Tennis Courts. Partner Up.
1. P1 Sumo Squats, P2 run to middle of courts do 10 Wide Grip Merkins, end of court 10 Wide Grips, run back to Partner and Flapjack.
2. P1 Monkey Humpers, P2 run to middle of courts do 10 Diamond Merkins, end of court 10 Diamond Merkins, run back to Partner and Flapjack.
3. P1 Single Leg Dead Lift, P2 run to middle of courts do 10 Stagger Left Merkins, end of court 10 Stagger Left Merkins, run back to Partner and Flapjack.
4. P1 Star Jumps, P2 run to middle of courts do 10 Stagger Right Merkins, end of court 10 Stagger Right Merkins, run back to Partner and Flapjack.
Plank was done between each set with some Right Arm High, Left Arm High, etc. We finished with 20 Merkins then moved to circle up on Tennis Court.
We ran in place with YHC calling out Pax for 10 reps (I originally said 20) of different exercises led in cadence by YHC. These exercises included Squats, Rosalitas, Freddy Mercuries, Dry Docks, Hand Clap Merkins, Star Jumps, etc.
Finally we finished with 6 inch leg hold six counts around all 24 Pax.
COT:
Announcements: Wilson on Saturday I believe 6:30 am at Panera North Hills, Knightdale Station launch tomorrow, Arena is Friday at 2:30 at the Healing Place 2 pm for run over from Pullen Park.
Prayer Request: Mother-in-law of Pax (I believe Fanny?) passed, prayers for all Pax suffering through family issues, sound off on what I missed with this I know there were others.
We were led out by Floppy Disk.
As always honored to lead men! Pepe
