November 11th, 2015 By Horsehead

5 this AM for the Gopher, a “difficult to do, but easy to Q” workout that is new to Mint Hill.  A few modifications to accommodate the small group.

THANG:

Everybody run the 1st part of the gopher

• run a lap around the back side of the school (0.3 miles)

Warmup COP – SSH, IW, Squats, MC, usual suspects

Everybody run the 2nd part of the gopher

• Bear crawl through cones
• lunge walk to concrete
• 15 merkins
• run to bench for 20 step-ups
• run back to school for 10 squats

One team of two , one team of three for the gopher.  One team runs the 1st part, one runs the 2nd part, then flapjack.  Meet in the middle each time for:

• R1 – 10 burpees each
• R2 – 20 partner hand slap merkins each
• R3 – 10 partner old man situps each
• R4 – 10 partner derkins each
• R5 – 50 total burpees for the group – split it up any way
• R6 – 75 total burpees for the group – split it up any way
• R7 – 20 partner hand slap merkins each

Mary – Flutter, Rosalita, Crunchy Frog, Bicycle, LBC

Done

 

Moleskin:

• Mint Hill pax continue to get stronger.  Good to see Chicken Fried, Blue Crush, and Tool Man pushing it

• Nice move by the big man modifying the runs by running clockwise to meet everyone around the school and then finishing with everyone.  Sometimes, you do what you can and that was a good way to stay with the group.  By the sounds he was making, it seems that he got his moneys worth regardless of the distance.

• EE never gets tired.  I think I heard him grunt a couple of times during the partner merkins, maybe.

• Maybe a little more running that normal at the MH workouts.  It’s good for you.

• No Chum, Capri, or Drop Thrill.  Where were the Mint Hill Musketeers?  At least Chum has an official doctors excuse in the form of a fartsack email he sent me.  Get well soon.

• It’s time for Blue Crush to lead a workout.

Thank a Vet today.

Speaking of the Vet, you don’t want to go there this weekend.   Where you want to be is at The Outland (Sun Valley Middle School), where we are having a special gear-a-pooloza featuring Tiger Rag and THE Runstopper.  Rumor is that Hops may also make a guest appearance with his famous Cleveland Venereal Duckwalk exercise, or whatever it is they call it.

 

Horsehead

 

 

Pain Academy

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