While the ‘roid heads were at Roanoke Park and the artsy-fartsy folk were having a birthday party with Au Pair, 16 brave PAX were rockin’ out to the early-morning swells at Dawn Patrol.
The thang:
Run down a dark path to soccer field, circle up for Good Mornings x 15, SSH x 20, Merkins x 20. Continue through woods to path entrance off Glen Eden, one-legged burpees OYO x 10, right leg. Yes, they’re as bad as they sound, especially on the weaker leg. Squat hold when done. Continue up Glen Eden to corner at Edwards Mill, one-legged burpees x 10, left leg. Squat hold when done.
Enter back into park and head to basketball courts. Line up arms-length apart for:
10 burpees (both legs) OYO, windmill x 25, Sir Fazio x 15, mtn climber x 20, high plank hold, merkin x 20, plank walk left 20 yards, chilcutt, nipplers x 20, plank walk right 20 yards, admire puddles of sweat on way back, high plank hold and recover. Ouch.
Head to picnic shelter for :
Jump up/step up right leg x 20 OYO, 1 leg squat right leg x 20, jump up/step up left leg x 20 OYO, 1 leg squat left leg x 20, irkins x 20, derkins x 10.
Paddle over to rock pile, pick a pet and circle up. Drop rocks and move 3 rocks to the right for:
Curls x 20, shoulder press x 15, tricep extension x 10. Move one rock to left for curls x 20, press x 10. Repeato, then back to original rock for more of same.
Head to parking lot for Mary:
1 legged burpee right leg x 5 OYO, Freddy Mercury x 20, heels to heaven x 20, LBC x 20, 1 legged burpee left leg x 5 OYO, Carolina dry dock x 20.
Announcements and prayer requests:
Thoughts with Mud Run participants this Saturday. Be safe on the course, men. F3Connect – great networking opportunity for the PAX – Wednesday 15th for lunch at Mia Francesca’s. Look for tweets from Les Nessman or Costco to sign up or for more details. October 25 – THE MULE – sign up to hard commit so we can adequately prepare. Convergence at Pullen this Saturday, 7am.
After a brief commercial for the bluegrass (IBMA) festivities downtown this weekend, name-a-rama included a challenge to the PAX to name a band or musician that they were either currently really into or that was extremely influential in their “formative” years; input captured below.
A pleasure, as always, men. Thanks for the opportunity.
