22 PAX chose to attend True Grit this morning. It was my 2nd time Qing this site, and really tried to utilize multiple locations and to constantly be moving.
Jog up to the upper parking lot
Warm Up:
SSH x 20
Good Morning x 15
Imperial Walkers x 15
Mountain Climber x 20
Plank Jack x 20
Single Count Merkin x 20
The Thang:
Count off 1-2-3 and split up into 3 groups. I was in charge of Group 1, Red Card Group 2, Pantyhose Group 3.
3 stations where 10 minutes is the goal time at each station:
–Station 1: Indian run starting from the upper lot, run down millbrook rd into the parking lot where we park our cars, run down the steps and pass the bottom of the damn, run up the greenway path that takes you to the path that goes across the damn, take a right at the end of the damn and head towards the docks and take a left up the hill that goes to the upper parking lot where we warmed up. This route is supposedly a little over a mile. Tag out station 2
-Station 2: at the picnic table area do 2 sets of 11’s. Box Jumps/Irkins at picnic tables (start with 10 box jumps) and Squat Jumps/Merkins on the pavement next to the picnic tables (start with 10 squat jumps). Circle Up for a little bit of Mary if you have some time until Station 1 tags you out. Tag out station 3 when you get tagged out.
-Station 3: Four corners in the upper rectangular parking lot where we warm up. We’ll run to each corner continuously until the group from station 2 tags out. Do these exercises in cadence or on a down count as a group together.
- Corner one(closest to the basketball courts)– 5 burpees w/2 merkins instead of 1 merkin on the down
- Corner two– 10 WW2s with a 5 touch American Hammer at the top. Call “UP” for the WW2 part and count off 1,2,3,4,5 for the american hammer and say “DOWN” after. that is 1 rep. I’d like to call this exercise the “WW-Hammer”.
- Corner three– 15 modified prisoner cell irkins with hands on the curb. Do 1 irkin then bring your right knee in and back and then your left knee in and back. Go left right left right for a 4 count. That’s one rep. Count down for 1 irkin, then 1,2,3,4 for the in/out of each leg. I’d like to call this “The Mountain Climber Irkin”.
- Corner four(closest to the picnic tables)– 20 low slow flutters IN CADENCE.
When all 3 Groups completed each station, we did a fellowship jog down to the parking lot where we parked. Did some WW2s until time expired.
Naked Moleskin:
-The Growler at Springdale for Saint Baldric’s
-Prayers for Cut Me Mick’s son who had a scary situation happen while he is abroad. Thankfully he is okay. Pray to be thankful for all things that have been given to us. Every day is a gift.
-Prayers for the 2 missing teenagers off the coast of Florida.
Thanks for everybody who came out today. Special thanks to Red Card and Pantyhose for being in charge of a group and leading their group through each station. I thought the workout was very fluid and efficient because of their leadership. Welcome FNG “Scandal”! This name was given to him because he’s a UNC grad and because of the famous Athletic/Academic scandal. Definitely some mumble chatter when he was given this name.
