Pull into the parking lot at 5:27, see the shovel flag standing tall, but no pax in sight. Soak in a couple more minutes of warmth, while pax start rolling in. Exit the truck at 5:29 and head to the flag as the pre-runners file in. Disclaimer and launch.
The Thang
Mosey down 5th St NE. Turn left onto 7th Ave NE, then make another left up a driveway to the Cromer Center and find a bench.
- Dips x20.
- Decline Merkins x10.
- Incline Merkins x10.
Mosey back to 7th Ave NE, turn left and pick up Stiffy and Jordache. Take a lap around the Rhyne Quad (no streaking), then continue on 7th Ave NE. Stop at the Lenoir-Ryne University sign and COP around the spotlight.
- Squats x10.
- Monkey Humpers x10.
- 10 Lunges each leg OYO.
Mosey northeast on the sidewalk along 8th ST NE, turn left on 7th Ave PL NE, then right on 6th St NE, cross the road and COP in the parking lot across from the soccer field/track.
- SSH x10.
- Burpees x5.
- SSH x10.
- Burpees x5.
- SSH x10.
- Burpees x5.
Continue down 6th St NE, turn right on 9th Ave NE, then left on 7th St NE. Stop at the US National Guard Armory.
- Bear Crawl up to the park gate.
Mosey to the picnic shelter/playground.
Form groups of three pax for three rounds of:
- Picnic Bench Presses.
- WWII Sit Ups.
- 10 Pull Ups (timer).
Mosey back to the flag.
COT
Moleskine
Today’s takeaways:
- Maybe do a couple exercises at the flag to warm up on running workouts in case there are stragglers. Sorry Stiffy and Jordache. Glad you found us.
- Beaker is good at predicting the future, or remembering the past.
- I think it was Fuse asking if that’s all I got after the SSH/Burpee thing. Challenge accepted. Next time I go with plan B- Burpees and Sprints.
- Pumpernickel whispering in your ear isn’t all it’s cracked up to be. Right, Phlegm?
- Those picnic tables are heavier than they look from google maps street view.
- I’ve never had to look up the spelling of so many pax names while writing a backblast before.
- Great work out there, guys!
Peace,
Deuce
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