Wednesday morning. 50 ish degrees. Bond Park. 13 Pax. Tailgator Sound System. Cones. Legal Pad. Shakin’ not Stirred.
As we made small talk the following happened:
- Denali arrived from the Judge. WTF, but a nice surprise.
- Michelob declares he is from Syracuse. WTF. Why this morning? Oh yeah…the Cuse bested the Hokies last night. Congrats Mich.
- Ollie arrives on a run from Pullen. Head glistening.
No FNG’s. No disclaimer. Coldplay on the box. Off we go w/ my boy Ollie toting the pad, pen and cones. YHC with the Box. Jog to the courtyard with the sweet Bermuda.
WARM UP
- Plank Jacks….oops a curveball….Merkins x 15
- Plank Jacks x 15
- SSH x 15
- GM’s x 15
- IW x 15
- Webb Jack (the start)
- 40 count arms up, 10 count standard merkins.
- Jog to the bowl…with a stop for…
- Webb Jack (round 2)
- 36 count arms, 9 count diamond merkins
THE THANG
- Death Star #1….4 groups, 4 cones
- Various Mary Exercises in the middle, bear crawl out, lunge walk back, rotate clockwise around the cones
- Cones: Standard Merkins x 15, Sumu Squats x 15, Star Jumps x 15, Jump Lunges x 15
- Webb Jack (rounds 3-10)
- Arms up first (x4) and diamond merkins down from 7
- Death Star #2….4 groups, 4 cones
- Various CalledExercises in the middle (merkins, hammers, etc) , bear crawl out, lunge walk back, rotate clockwise around the cones
- Cones: Regular burbees x 10, double merkin burbees x 10, double jump merkins x 10 and jump lunge burbees x 10
- Head over to the base of the grassy hill. Stay in your group.
- Group calls exercise, runs to top of hill, 10 merkins
- Rest of group does the called exercise until hill climbers return.
- Groups called: Burbees, merkins, jump knee tucks and star jumps
- Repeato again, 5 diamond merkins at the top
- Groups called: Burbees and I have no frickin’ idea…but they were hard.
- Run back up the hill and back to the parking lot.
- No billy, no called “billy run”…except for Callahan.
- Circle up for Webb Plank Tysons.
- 20 Mike Tysons; 5 Plank Jacks
- 16 Mike’s; 4 Planks….and for no apparent reason….
- 16 Mike’s; 4 Planks…and now my favorite exercise.
- “that’s all I got”.
COT
- Praise for Callahan….he and his M are having a Boy and his F3 Name is Burt Jr.
- Prayers for Coney’s father law who is in ICU
- News: Ollie announced that at a date to be determined the Pullen Saturday w/o will be moving to Cary at a site TBD.
- News: Pullen Saturday for a Murph followed by the K2C run. Be a man and do it! YHC is.
- Burt does 8 penalty burbees, solo, for the 8 point victory by the Cuse over VT.
- Wonk took us out
Always cool and a pleasure to lead you guys! Lets do it again.
BTW: We all headed out in our cars….Coney and YHC head back to the park to look for my glasses and Michelob trots out for an easy 4 miler. We all headed out in our cars….Coney and YHC head back to the park to look for my glasses and Michelob trots out for an easy 4 miler.
Later.
Burt
