October 21st, 2018 By Chicken Strip

13 men gathered on a Saturday morning including one passporter to see what YHC had in store. I knew I wanted to run the J and hit the hill but depending upon the Pax that showed up and the weather the rest would be filled in on the fly. If it rained hard I’d pull out Steel Cannon’s hurricane Q, the greatest rainy workout ever. Here’s what eventually went down:

Mosey toward the parking deck but then double back to the horseshoe for half a lap before returning to the AO for warmorama. This created some GPS art spelling the letter J for Jackie, Gooney’s mom who passed away. Our prayers continue to go out to him and his whole family.

Warmorama:

SSH x 25 IC

IST x 20 IC

Merkins x 10 IC

Mosey toward soccer/ultimate field but pull an Amtrak audible. Due to the Amtrak train pulling into the station we peeled off into the parking lot for a quick circuit:

10 Merkins, Run to island, 10 WWIIs, Run to island, 10 squats, run to island, plank and wait on train.

Continue mosey to ultimate field performing squats and LBCs at intersections to keep the Pax together.

At the ultimate field: 10-1 Ladder at hill, quadraphelia up the hill 10 burpeees down the hill 1 squat, repeato

Run up the hill to the parking lot and partner up.

Perform 100 Merkins and 200 WWII sit-ups as a pair. One performs exercises while other runs to the fence and back.

Mosey back to start stopping at intersections to perform LBCs and Freddie Mercs.

Mary:

Crunchy Frog x 15 IC

Mason Twist x 15 IC

Circle Merk x 4 rounds

Squat Circle of Pain x 2

Moleskin

A pleasure to lead as always. I’ve never hit that many red lights and trains before. Oh well we made it work. Those quadraphelia runs were brutal I’ll be feeling those tomorrow for sure. It was nice to see the Kannon numbers up, T-Claps to Ragnar and Sun Dollar getting after it this week even though it was a cold week (I’m so excited for cold weather!)

Announcents

F2 Monday night 6:30 at East Coast Wings (by Walmart)

Passport challenge is ongoing, great to have Man Down visiting

F3 cofounder Dredd will be leading White Lightning at the Charlotte Speedway on Monday. Grandmaster will be leading the Kannonball Run on Monday too so lots of good options.

Prayers

Gooney and his family on the loss of his mom

Trick Daddy on his return trip to Brazil

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