Putting the walk in #Skywalker

Last Friday was Sky(brook)day recon. Today, 7 #faithful gloom warriors checked out their options at Winding Walk. Let’s get after it and see what we’ve got here.

Warm-o-rama
Mosey out and back at entrance as we pick up a few other PAX
– High knees out; but kickers back (pick up @Avalanche)
– Stoli skip out; reverse mosey back (pick up @Glock)- Circle up for COP
– SSH x 20 IC (ok, messed that one up… wasn’t paying attention)
– Imperial Storm Trooper x 19 IC (that’s better)
– Plank Jack x 19 IC

The Thang
Mosey to tennis courts
– 10 Mericans OYO, run to other side hopping three fences
– 10 Larry Craigs OYO, run back across court hopping three fences
– 10 Diamond Mericans OYO, run to other side of court hopping three fences
– 10 Mericans OYO

Mosey to playground for modified mini-Murph
– 5 pull ups OYO
– 10 Derkins OYO
– 15 Airsquats OYO
– 3 sets

Mosey to back circle lot
– Bunny hop up steps x 4
– Quadraphelia up hill with calf-raise x 20 at top (3 sets)

Mosey to basketball court
– Lunge walk down
– Crab walk back
– Squat broad jump down
– Bear crawl back
– S…l…o…w…e…s…t… T…e…n… C…o…u…n…t… E…v…e..r… courtesy of @Sugar

Mosey to power tower
– 10 pull ups on tower
– 20 jump ups on wall
– 3 sets of each (scrap this midway before doing any damage to the very shaky stone work)

Mosey across street and down the hill into Skybrook; stop at minibridge and find a rock
Clearly, @Bling and @Avalanche are comfortable in their manhood with no need to compensate for anything…
– Curls x 10 IC
– Overhead press x 10 IC
– Curls x 10 IC
– Derkins (lower rung) x 10 IC
– Curls x 10 IC
– Derkins (top rung) x 10 IC
– Curls x 10 IC
– Dips x 10 IC
– Curls x 10 IC
– Derkins (lower rung) x 10 IC
– Curls x 10 IC (can’t remember if we finished off with these)
– Gently pace your rock back for future use (or heave it as far as you can into the pile… if you’re @JLo)

Mosey back up hill without losing anyone
Pause for a round of pretzel crunches
– Pretzel crunch left x 10 IC
– Pretzel crunch right x 10 IC

Continue frogger road crossing mosey back to parking lot for Mary
– LBC x 19 IC
– Partner throw downs x 20 OYO (@Glock)
– Crunchy frog x 20 IC (@Pharaoh)
– Dying cockroach x 15 IC (@Bling)
– Squirm x 10 IC

COT and BOM

Announcements
– Monday – Murph at most locations (no Mettle or El Dorado); Muthaship #Badboys may be an offering (stay tuned to Twitter for status updates on the condition of YHC’s toe)
– next Wednesday night – The Shield @ 0800, tentatively at Bootstraps house
– July 4 – convergence: Davis Lake @ 0700
– 76 days until Blue Ridge Relay (see @Bling for lessons on uphill running form)

Nakedman Moleskin
– Great job today fellas – thanks for coming out. Covered a LOT of ground… some good variety of features and terrain in a tight area.
– Based on @Sugar’s posting, I’m now HCed for the Flying Saucer #knurdrun next Thurs at 7pm. I’ll verify his number of beer club plates while I’m there (legend has it as 6.)
– Solid work by everyone too. I kept trying to step increasingly harder on the intensity gas pedal, but everyone hung tough… well done.
– We’ll likely launch #Skywalker during the week of July 13th with Wednesdays @ Winding Walk and Fridays being Skydays (Skybrook at the golf club, lower lot) #seewhatIdidthere
– Alternate between the two AOs until the PAX decide to consolidate or decide to keep the variety
– Workouts will be bootcamps as an alternative to PAX who don’t want to run on Wed/Fri at Highlands or Rolling Stone (or any other AO for that matter)
– We’ll need to start promoting over the coming weeks… stay tuned for details.