Blessed with 15 more minutes of workout time on steamy Labor Day morning, an adventurous PAX of 13 set out to boldy go…
Warm up
ManRam got things started as Gnard Dogg rolled up at the last second.
SSH X 20
GD tags in
Good Mornings X 12
Mountain Climbers X 15
The Thang
Run to Leadmine Rd and cross over to Shadyside Dr.
Line up for Indian Run to parts unknown: Right on Secret Drive, left on Lakepark Dr., right on Lakeway Dr. Hey, what do you know, we found the greenway around Shelley Lake!
End Indian Run, head north on greenway.
Merkin break X 15
Resume run to Tunnel O Fun – Bearcrawl through
Resume run
Merkin break X 15
Resume run to Lynn Rd. overpass, stop and split into two groups
Group 1 – Level 1 Exercise (4 merkins, 4 mountain climbers, jump up, repeat)
Group 2 – Sprint to hill that goes up to Lynn Rd. Bear crawl up. 20 dips on guard rail, run back
Flapjack
Group 1 – Level 2 Exercise (8 merkins, 8 mountain climbers, jump up, repeat)
Group2 – print to hill that goes up to Lynn Rd. Bear crawl up. 15 derkins on guard rail, run back
Flapjack
Resume run back to Tunnel O Fun, lunge walk through.
Resume run to lake (turn left as if to run around lake)
Commence bitching and moaning, Psych!
Stop and grab a rock
Curls X 15
Press X 15
Tricep Extensions X 15
Return rock and run back to Williams Park
Journey back was touch and go, with the six lagging a good bit but everyone stuck it out and finished strong. Total miles: ~3.3
LBC’s X 30
In and out X 15
American Hammers X 30
Burpees X 10
COT
Welcome Spartacus and Worm!!! TClaps for sticking it out. This was no FNG-friendly tiptoe through the tulips.
Announcements: 9/11, Mud Run Oct 4th, Mule Oct 25th Don’t miss out on some old fashioned CSAUP fun!
Prayer concerns: Cornholio and his knee-lios – Going to be on the DL with tendonitis for a while. Hopefully back in the gloom before too long.
Someone took us out, I think it was ManRam. Sound off in comments if I’m mistaken, also missing one PAX member.
