January 23rd, 2018 By Laser

5 Pax didn’t let the risk of a little rain hold them back from enjoying the warmest morning of 2018 in the Queen City.  YCH pulled into the AO, with @Mechanic in tow, at 0455 for a pre-run to find @Liger waiting and @2Steps’ car but no @2Step.  After a little stretching YCH noticed his right hammy was a little sore but @Liger and YHC headed out while @Mechanic stayed in the van to catch another 30 min of shut eye.  @Liger has been posting often and has decided to step up to the mileage club and add running to his HIM resume.  Just before mile 2 we ran into @2Step who had been out on the run since 0430 and was already at 8 miles.  When we hit mile 2, YHC had a nasty hammy cramp and had to slow to a walk.  @2Step and @Liger headed back to the AO with @2Step jumping in on the fly to start the BC while YHC hobbled back.  Since YHC planned a 1 mile run with pain stations along the way it was clear that an audible would have to be called.  Here is how YCH recalls it all shaking out:

WARMARAMA: (Courtesy of @2Step)

Mosey out to pick up the injured @Laser

SSH x 10 IC

WM x 10 IC

CP x 10 IC

Lunges x 10 IC

LSS x 10 IC

YHC jumped back in for The Thang:

Each Pax grab a rock from the Rip Rap and take to parking lot

Bent Over Row x 25 IC

Overhead Press x 25 IC

Mossy with Rock held high overhead to the Clubhouse Patio

Peoples Chair w/ Extended Rock Hold for 10 Count

Peoples Chair w/out rock for 10 Count

Peoples Chair w/ Extended Rock Hold for 10 Count

Chest Press x 25 IC

WWII Sit Up 20 OYO

Skull Crushers x 25 IC

Line up Rocks at one end and Pax on their six shoulder to shoulder, arms length apart.  Starting with Pax at the end, pass each rock down the line of Pax.  When all rocks are at the other end, pass them all back.

Mossy back to the Shovel Flag for Modified Jack Webb

Start with 10 Rock Merkins alternating one arm on the rock for every 5 Merkins

Stand and perform one Air Press

Repeato going down one Merkin each round and up one Air Press each round

Take Rocks back to Rip Rap while @Mechanic complains that there were no curls
Stop at Rip Rap and Pax preform curls to failure.  Pax who fail first plank until all Pax reach failure.

Mosey to Clubhouse Patio for MARY:

Low Flutter x 20 IC

Rosalita x 20 IC

LBC x 25 IC

Reverse Crunch x 20 IC

Pretzel Crunch x 10 IC Flapjack

RECOVER, RECOVER

Moleskin:

• Although YHC had to totally change plans it appeared the Pax got a good beatdown
• Awesome to see @Liger increasing his running and asking about The Valley.  Come on out brother!  You will totally love it and we NEVER leave anyone behind.  You’ll be running at the front before you know it.

MeCa Winter Party this Saturday at Cabarrus Brewing 7:30PM.  Not too late to RSVP to the Evite on Slack.

Laser – OUT

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