FOREPLAY: Double Bogey called for a pre-run. One man answered the call: DB himself. He ran 3.25 miles at a 9:28 pace which is quite impressive given he is a newby runner! Way to go DB! While you were running, YHC was driving up from Hickory. Would have rather been running with you! Maybe next time!
OK, foreplay has ended and here is the Main Event:
YHC rolled up at exactly 5:29am this morning for his VQ at Prison Break in lovely downtown Lenoir, NC. He had already called Friar because he was sure he was going to be late, then there he was – actually on time for #PrisonBreak. [When I called Friar I began with asking him how much he hated me and his reply was “I’m not sure” – implying that there was already some level of dislike and since I was calling I was probably going to be late and he would give me my “hate grade” when I told him the news. That was not exactly the response I expected from a man of the cloth….]
I read an an article online recently from Men’s Health about Total Body Workouts and the article mentioned specifically these exercises: Squats, Lunges, Merkins, Planks. So I set that as the basis of our workout this morning. We partnered up with the PAX that we knew the least with instruction to get to know your partner better, you would need to introduce him at the COT, plus get a prayer request from him.
Starting at PB’s A/O – Central Advent Christian Church
Grab a set of Bricks and Mosey to the corner of Willow and College:
- Squats x 10 IC
- Lunges x 10 IC
- Merkins x 10 IC
- Planks x 10 IC
Mosey down College to College Avenue Baptist Church for this:
- Chin Ups x 5 – Flip Flop with Partner
- Repeato
- DCR
- Prisoner Squats
Mosey up College to Zion United Church of Christ for this:
- Lunge Walk
- Freddie Mercuries
- Big Boy Sit Ups
Mosey up College to St James Episcopal Church (Church Street) for this:
- Tricep Extensions (remember we have been carrying our bricks) – while walking
- Curls – while walking
Arrive at Stargate for some fun:
- Stargate is a giant sculpture that I think is supposed to be a saw blade since furniture is so dominant in this area – but it looks like Stargate
- LBCs
- Copperhead Squats
- Jump through Stargate x 3 with Bricks [this is a World Record] – entering a new futuristic dimension and yes, even in the future, Cousin Eddie is still U-G-L-Y! [love you CE, mean it]
Mosey to Hogwaller for this:
- Incline Merkins
- Step Ups
- Jump up on Stage for this:
- Air Squats
- Flutter Kicks
- Rosalitas
- Hello Dollies
Mosey to Plaza at corner of Main and West Ave for this:
- Decline Merkins
- Cross Fit Sit Ups
Mosey down West Ave, back to A/O, put Bricks away then do this:
- RBCs – called by Friar
- American Hammers – called by DB
- Hold Plank while we did our Partner Introductions and Prayer Requests (ok, almost nobody can hold a plank that long)
I am sorry fellas – I cannot remember all the prayer requests – but there were some serious ones. The important thing is for each man to remember his partner’s request and pray for that.
WOD – I read one of my favorite Bible passages – Philippians 2:1-4 that speaks of being in unity with one another and putting other’s needs ahead of our own. Let us look for opportunities to share God’s love by attending to someone else’s needs.
- There’s an upcoming schedule change for PB since Abraham will be leading that day – see Friar for details.
Guys – your A/O for Prison Break is simply AWESOME – because it encompasses the entire downtown Lenoir area. So my encouragement is to explore the city on Tues and Thurs mornings. Start in the parking lot at CACC, and stay there if you want – or mosey to another location and see what Painful Fun can be inflicted there. In downtown Lenoir there are many hills – I thought of using some of them today but opted instead for a brief tour of some places you may want to revisit. There are hills, stairs, walls, benches, blocks, rocks, stages, streets, parking lots galore and yes, even a Stargate. What other F3 city can boast of their own Stargate? So you have something unique and special right here and y’all allowed me to lead you here this morning and even though I am a 60 year old Geezer – I felt like a child running with you young studs through these streets this morning. Thank you for honoring me that way.
Cropduster out!
ps: did I live up to my name and dust the streets of Lenoir today? Just ask Double Bogey!
pss: If you were there this morning – I am pretty sure we did all the exercises I listed above but we may not have done them exactly where I said in this back blast. I was somewhat flying by the seat of my pants and did not have anything written down. Plus I am a 60 year old Geezer!