Gazelles are amongst us

Gazelles are amongst us

Interesting that the parking lot of PDS was a little full when YHC showed up.  YHC was thinking that I was late but it seems there is a running group (non-F3) of gazelles that meet up there on Wed am too.

Baracus planted the shovel flag soundly in the ground as 16 men showed up on a cool morning to get their daily dose of pain.

The Thang:

Mosey around loop, high knees, butt kickers…swing back by parking lot to pick up Icicle (LIFO)

To the field (plush, clean, and no mud):

Hand Walk stretch x 10 yds

SSH x 20

Lateral Lunge x 10ea

Merkin x 20

Mt. climber x 20

Drop Lunge x 10ea

Track work (Partner up)

PT 1: 400 meters; PT 2: Bear Crawl til Pt returns (Flap Jack)  Plank

PT 1: 400 meters; PT 2:  Gorilla Walk til Pt returns (Flap Jack)  Plank

PT 1 400 meters; PT 2: Merkin Roll til Pt returns (Flap Jack)  Plank

PT 1 400 Meters; PT 2: Burpee Broad Jump til Pt returns (Flap Jack)  Plank

Grab Some Wall:

People’s Chair w/ 20 Air Presses

Donkey Kicks x 20

Rinse and Repeat

Mary

LBC x 25

Flutter x 20

Heals to Heaven x 20

Diamond Merkins x 10

Obliques x 10 ea

Wide Arm Merkins x 10

Bicycle x 15

Dolly x 10

Regular Merkins x 10

GASERS x 4

Back to Lot for COT

Naked Moleskin:

YHC has not posted at The Charge in quite some time (sorry Double Ds and BA).  Love the campus and plush conditions.  Always remember to smack THE Horsehead (not our Horsehead, unless he needs it) on the way in for good luck.

The “Gazelles”- So, Double Ds almost ran over all of them as he pulled into PDS.  They disappeared for some time before emerging back on the track while the pax did People’s chair and donkey kicks.  Those folks were flying around the oval.  It was quite a contrast to the retired neighborhood “walkers” normally seen.

Vamos might be a NASCAR fan as he likes to bump in the turns and straight aways.

Lots of mumblechatter from the pax on a few occassions, YHC couldn’t tell if they liked the new ideas or not.  The “curtsy” or Drop Lunge, the Hand Walk, and the Lateral Lunge all came from Core Performance (book that Whiplash recommended).  Good for warmup and to prevent injurys.

Tesla and others didn’t really like the Merkin Roll which created dizziness and veritgo.

All in all, we did quite a bit this am and there was solid work out there from everyone.  Stayed at a solid pace for 45 mins with the heart rate up and worked the whole body.

Solid Take Out by Tesla!

Announcements:

Prayer and Support needed for the folks of SC (especially Columbia)

Plug for Joust- back open at CCS on Fridays (new track and football field)