No Weinke Oil Needed

No Weinke Oil Needed

As I was making the drive into Stonecrest, I couldn’t help but notice a gaggle of men running towards the AO led by Wild Turkey. I was unable to figure out who was with him but I was confident that one had to be Mr. Bean, as he was very vocal on twitter the previous night. As I made it to the movie theatre and the runners made it back, there was no Brit to be found on this warm December morning. So time for the disclaimer and 16 PAX were off.

On the way to COP, beginning at the BBQ place, stop at each parking area opening for 5 merkins, until we reached Harris Teeter then circle up.

COP: SSH x 15, IW x 15, LSS x 15, LBC x 15

The Thang:

Mosey to the front section of Stonecrest, to an area we never seem to go, for a round of 7s using the courtyard next to Starbucks and the courtyard by Flying Biscuit. Dips and derkins with the fast ones leading mary waiting on the six.

Now that we were warmed up, time to mosey around Chic-Fil-A to Rea Rd. to the hill in front of The Joint and Mattress Firm for the Paper Jam version of triple nickel. This hill is unique, as it has one ridge before getting to the top. The PJ version is this: do the called exercise 5x at bottom of hill, 10x at the ridge, and 15x at the top, run around Chic-Fil-A back to the starting point. Three rounds: diamond merkins, crucible merkins, hand release merkins then mary waiting for the six.

Since we needed to go back up the hill, bear crawl to the top and then 5 burpees.

Mosey back to the courtyard next to The Flying Biscuit, grab a chair for a round of split squats, shoulder presses, curls and tricep extensions. 15x.

Then move to the front of Target where we did some core work, going up and down the parking space rows.  First row, 25x crunches at each island; 2nd row,15X flutter (each leg) at the light posts; last row, 15x dying cockroaches at each island.

To continue the ab theme, we ran behind Target and held plank at each speed bump for about 30-45 seconds. Regular, 6-inches, left-hand high, elbow, right hand high, reverse plank. Then finish our work with heels to heaven 25x and a sprint back to the AO.

Thank you Flutie Flakes for taking us out and I appreciate the opportunity to lead.

Announcements:

-Operation Sweet Tooth, bring a new unwrapped new toy to the Christmas Party or to an AO.

-Smokey Mountain Relay April 2017, Cheese Curd putting together a team and Cheddar is signed up.

-Joe David Run, still time to sign up.

-Jingle Bell Run, 5k next week, starting point is St. Matthew Parrish in Ballantyne.