May 20th, 2017 By Alcatraz

As @Gump rolled up with Creed blasting a PAX of 23 gathered.  With temps getting warmer and little to no wind, a sweatfest was in store for sun filled gloom.  Shovel flag was planted, disclaimer given and mosey began in a way that was unconventional to @Gump and SHOCKER – he mentioned it!  After running down the hill a circle formed on the soccer field.  As men continued to arrive and with @Pavarotti joining in from the parking lot as he awaited an FNG the PAX began…

WARMARAMA:

• SSH x 19 IC
• IST x 18 IC
• Mountain Climber x 15 IC
• Cotton Picker x 14 IC
• Merkin x 11 IC

Mosey up to the road for some LBCs while the PAX reformed.  2 lines for Indian Run to the rock pile.  Romanian Dead Lifts.  Mosey back up the hill toward elementary school. Stopped on the sidewalk for some weighted LBCs. Moseyed on to stairs below elementary school and partnered up for…

THE THANG:

• Partner 1 ran the stairs while partner 2 did Curls, switch – 3 rounds (plank or continue exercise)
• Partner 1 ran the stairs while partner 2 did Squats (sans rock), switch – 3 rounds
• Partner 1 ran the stairs while partner 2 did Tricep Extensions, switch – 3 rounds
• Partner 1 ran the stairs while partner 2 did Forward Raises, switch – 3 rounds
  • Around this time @Murdock went sans shirt and self proclaimed himself Sasquatch
• Partner 1 ran the stairs while partner 2 did Lunges (sans rock), switch – 3 rounds
• Partner 1 ran the stairs while partner 2 did Hand-On Rock Merkins, switch – 3 rounds
• Partner 1 ran the stairs while partner 2 did Bentover Rows, switch – 3 rounds
  • Around this time someone asked about a shuttle back to the cars
• Partner 1 ran the stairs while partner 2 did Wallaby Hops (sans rock), switch – 3 rounds
• Partner 1 ran the stairs while partner 2 did Overhead Presses, switch – 3 rounds

Rocks were returned and thus began the…

MOSEYED MARY:

• At the parking lot…
  • Low Flutter x 30
  • Pretzel Crunch x 15
• At the shelter
  • The Squirm x 20
  • Rev Crunch x 10
• On the road…
  • Hamstring Stretch (feet together)
  • Hamstring Stretch (feet apart)
• Back to the parking lot with a jail break
  • Box Cutter x 10

COT and BOM!

THE MOLESKIN:

1. Great work from the PAX today. 9 exercises x 3 rounds per exercise x 35 steps per round = 945 steps going up and 945 going down.  We were 2 flights away from the equivalent of climbing the steps of the Duke Energy building and back down.
2. Welcome @GoldieLocks formally FNG Rob.  Also welcome FNG Darby, FNG Kenny and FNG Phillip
3. @Dodger had 2 square inches of dry shirt left after this morning and @GoldieLocks kept a sweat shirt on the whole time.  #MenDoingWork
4. Sound off in the comments for noteworthy #mumblechatter as YHC had a list of household chores from the M and couldn’t spend any more time on the laptop.

Comanche, Highlands, Skywalker, Tradition

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