17 PAX rolled up to Carroll Middle School enjoying the cool morning and fellowship beforehand. Really good group today. 1 FNG – Count Chocula – entered at his own risk. Disclaimer given. On-time start with 2 late editions…
Warm-up
Quick mosey across the street to the office building. Elsinore arrives – soaking in sweat already – from his run over. Franzia pulls up in his F950 Meat Machine and barks something (funny) at the PAX. Let’s go…
Burpees x 10 OYO
SSH x 20
IW x 30
Mtn climbers x 20, Plankjack x 20
The Thang
Run over to the CapTrust building steps for a series of 10-20-30-40 (note the pattern)
Run up & down the steps (and back) doing the following:
8-pt man makers x 10
Merkins x 20
Prisoner Squat x 30
LBC x 40
Plank – R / L high as the PAX finishes. On to the next ‘station’….
Run over to the garage/stairwell (lots of mumblechatter) by the World of Beer (Costco had 5 beers there yesterday for HH)
Up the stairwell to the top…
Hand-release burpees x 10 half-way up
Single-leg merkins (L/R) x 20 at the top
Sumo squat jumps x 30 half-way down
Flutters x 40 at the bottom
Plank – R / L high as the PAX finishes. On to the next ‘station’….
Run down to the ampitheater…
Box-jump burpees x 10
Irkins x 20
L/R step-up x 30
Donkey kick x 40 (not fun)
Plank – R / L high as the PAX finishes. On to the next ‘station’…
Run back up and over to the parking deck in North Hills
Pull-up burpees x 10 (blame Elsinore for this one)
CDD x 20
Franzia – “I can’t do these burpees with the cigarette smoke. Can we go outside?” More on this later….
Head up the stairs outside so the PAX can get some clean O2 and finish up…
Lunges x 30
Heels to heaven x 40
Run back over to CapTrust building… partner up
Partner 1 and Partner 2 split up and run around building. When they meet, do the following:
High knee burpess x 10
Partner plank dirkins x 20
Air squats x 30
V-ups x 40
Plank – R / L high as the PAX finishes. On to the next ‘station’….
Run back to Carroll Middle School. I noticed the PAX slowing up as we got to the parking lot…. not done yet. Head down to the track.
Run 1 lap with the following:
Double merkin burpee x 10 @ 100 meters
Merkin x 20 @ 200 meters
Prisoner squat x 30 @ 300 meters
American Hammer x 40 @ the finish
Plank until everyone arrives…. done.
PAX covered almost 4 miles and did a bunch of other stuff (as noted above)
Announcements – MacGruber is staring new work out. Check with him for details. Similar to Arena. 9/11 stairclimb 0515 at Crabtree Mall.
Prayer requests – Costco has a friend just diagnosed with breast cancer, Epoxy has friend and their child is in hospital with bacterial meningitis. Low-pair in Chapel Hill. There were a few others but my mind is blanking. Pray for strength, healing and God’s will.
Elsinore took us out. Strong as always. Thank you, sir.
Moleskin
-Really strong work today from the group. I was spent. Gnard Dog is f-f-f-f-f-forty four. We couldn’t catch a breath all morning.
-Great group this morning. Coffeeteria was good fun afterwards. Lots of laughs. Epoxy – please, no more pics of Franzia.
–Franzia was sucking oil, gas and cigarettes in the NH garage. He couldn’t take it and had to ask for an audible to move outside. I’m sure he hates cigarrettes due to his 2 pack a day non-filter Lucky Strike days. No worries – we were all breathing it and appreciated the fresh air.
I had a great time this morning. Always a pleasure.
Dingo
