Today’s Flyby on Strava – I need more of you on Strava so we can have a full on bobblehead looking flyby. I love it!

I’m not sure what got 18 PAX up and out of the fartsacks this AM but sure glad they did.  YHC was on time, go figure, and there we were with our hard hats and lunch pails ready to put in the work.

tclaps to Moline, Franklin, and Airbag on day three of their journey to a six pack (week).

Alright now, men, follow me!  Yeah yeah it wasn’t a very confident sounding Q getting us started, not sure why.  First time with this size crowd, was that it?  Or was I stoned?  Both?

Warm Up

  • Run to community center parking lot
  • 20 Standard Merkins (get the blood flowing)
  • 10 Slooow Sumo Squats
  • 10 Slooow Good Mornings #SignartureMove
  • 10 Burt-sized Jumping Jacks

Mosey to the rock pile to get Thangs started…

The Thang

We are going to log some mileage today but lets not forget the upper body today.

  • Grab a big rock for some full body rockercise.  8 count cadence from toes to tricep extensions.  Shutty, you’ll just have to see it, I don’t know how else to describe it.  IC X 10.  PS doing the last cadence count to signal it’s the last one on an 8 count is tough on the fly.  Practice if you ever need to do it…
  • Rock Squat Hold 8 count around the circle – Yes, all 18 of us.  #NoAudibles (yet)
  • ROCK Bicep Curls X 15 IC – Did I need to say “rock”?  No.  Did ya’ll (Callihan) jump on that?  Yes.  #WeakSauce.  #StrugglingForMumble
    Throw the rocks down and lets move on.
  • Run to the Intersection at your own pace.  Sometimes it’s fun to just watch the thoroughbreds just run free in nature.  #IfYouLoveThemLetThemGo.  Banjo, Coney, and Burt were up there.  Wait, that’s THREE #RESPECTS.  Nicely done gents.
  • Jack Webs 1:4 ratio up to 8 – Understand it Calli or shut the –starting position, MOVE!
  • The worst Indian Run I’ve ever been a part of.  No comment, just stop and go thoroughbreds, GO!!  Hiya, hiya!  To the boathouse parking lot.
  • Parking lot Pyramid
    10 Merkins / 1 lap
    20 Merkins / 2 laps
    30 Merkins / 3 laps
    40 Merkins / 4 laps
    40 Squats / 3 laps
    30 Squats / 2 laps
    20 Squats / 1 lap
    10 Squats / recover
    – This is when the rain was coming and the clock was not on our side.  I tried to get us out of there…I had things planned but Franklin was NOT quitting.  I tried to leave him for disobeying the Q but there was a PAX mutiny.  I can respect that.
  • Run back past the kiosk up the hill and hold in the road
  • Another exercise unnamed X 10 IC –  Low squat hold with alternating knee touches, sort of like single leg lunges without the lunging.  Trust me, it was a PAX favorite today.
  • BILLY RUN!

Mary

  • Freddies X 20 IC.
  • Out of time.  I’ll just blame Franklin if that’s cool?

COT

  • Nothing new for announcements.  Mule is next week and looks to have a strong Cary showing.  See you there!
  • Prayers for Coney’s family and their loss.  Very sorry, brother.
  • Danali made a great case to watch Monty Williams’ wife’s eulogy.  If you haven’t seen it, as he said, “it’s worth 7 minutes of your life.”  Agreed!
  • https://www.youtube.com/watch?v=OEzHvImTu0o

NMS

  • Good crowd today, I love to see that!
  • You know how there are close talkers?  Burt is a close runner.  You almost trip over him every stride you take.  All up on the Q.
  • Gloves even on a ‘not really needed day’ are needed.  That rock was cold and dirty and those merkins were no bueno.
  • Today is national tortilla chips day.
  • I just have to mention again, “at your own pace” had three of Cary’s finest #respects at the front of the pack.  I want to be you when I grow up!
  • I was wondering where Ma Bell and Goose were but then remembered on the drive home it’s the State / carolina game tonight.  They were probably tailgating with Gwizz.
  • #GOPACK!
  • Who is going?  I’ll be there!
  • Franklin, Airbag, and Moline workin on the 6 pack week.  I know we mentioned setting a date for it last week but you guys are just going for the extra credit and I like it.
  • Franklins a hugger if you didn’t know.
  • I’m a closet hugger but I want to come out now.
  • Franklin, tomorrow we hug, bro.
  • Franklikn also doesn’t quit The Thang even if it’s quitting time.  Remember that time Callihan tried to force out a Murph on us at DZ.  Franklin was PISSED he didn’t get to finish.  I’m blaming Callihan and not knowing his own AO.
  • #TeamFOD
  • One more thing about TeamDZ vs. TeamFOD.  It’s tough for me to bash TeamDZ with Largemouth over there.  I hate Callihan but love Largemouth.  It makes me have to be very strategic when I lob shots at TeamDZ.  I’m torn.
  • Callihan, I’ll look forward to our comment conversation later today.
  • Yes I remembered all of your names…which is funny b/c in life I SUCK at remembering names.
  • Like, really suck.

Shutty, OUT!

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