September 3rd, 2016 By Deuce

What a great morning for some running and a beatdown with temps only in the low 60s.  Dr. Dolittle and I met early to put in a few OTB trail miles before the beatdown. We arrived back a the launch point just before 0700.  Dolittle had to go to work, but I picked up Cosmo and Fancy Pants and we took off.

Warmup

Mosey to the concession stand.

• SSH x20
• Windmill x12
• Cotton Picker x12
• Imperial Squat Walker x12
• 5 Burpees OYO
• 20 Freddy Mercurys OYO
• 20 Reverse Freddy Mercurys OYO
• Merkin x10
• Mountain Climber x10

The Thang

Mosey to the baseball field and Bunny Hop up and down the steps and Bear Crawl the length of the benches.  We made two passes.

Long Mosey through the disc golf course to the first picnic shelter.

• Balance Beam on the downed tree x2.
• 20 Step Ups each leg OYO.

Mosey to the swings.

• Swerkins x12
• Air Squats x12
• 5 Burpees OYO
• Repeato x2

Long Mosey back to the main playground.

The Dirty MacDeuce

• Merkins x12
• LBC x12
• Air Squat x12
• Mountain Climbers x12
• Run ~400 meters around the playground trail.
• Repeato x3.

Mary

• Al Gore~ 1 minute.
• Protractor (Thanks, Cosmo).
• Oblique Crunch x12
• Mason Twist x12

Moleskin

1. Sometime in the middle of the swing fun, Tin Man showed up, apologizing profusely for being late,or as I like to call it, “Pulling a Grid Iron.”  In fact, until I turned around and looked, I assumed it would be Grid Iron.
2. Thank goodness I don’t get paid to lead this, because I would have been fired.  Don’t think I counted the cadence correctly one time during the Dirty MacDeuce.
3. Only two more days to order Boondocks T-shirts. Order now.
4. MECA Labor Day Convergence at White Lightning, Monday, 0700-0800, at Charlotte Motor Speedway (Turn 1).

Peace,

Deuce

Boondocks, The Smokehouse

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