Putting in the Work

Putting in the Work

A small but solid crowd showed up at Peak 51 this morning ready to work hard.  The disclaimer was given and we took off for the following.

Take a lap around the parking lot and circle up for COP

SSH x 20

IW x 20

LSS x 20

Merkins x 10

Merkins x 10

LSS x 20

IW x 20

SSH x 20

Head over to the playground equipment on the track

Rd 1: 5 Pull Ups, 10 Merkins, 10 Squats, then run a lap

Rd 2: 4 Pull Ups, 10 Merkins, 10 Squats, then run a lap

Rd 3: 3 Pull Ups, 10 Merkins, 10 Squats, then run a lap

Rd 4: 2 Pull Ups, 10 Merkins, 10 Squats, then run a lap

Rd 5: 1 Pull Up, 10 Merkins, 10 Squats, then run a lap

Mosey over to the greenway and partner up

P1 runs up hill and back while P2 does called exercise. Flap jack.

Rd 1: Flutter

Rd 2: Dolly

Rd 3: Rosalita

Mosey back to the launch point and partner up

P1 does 10 Merkins, P2 does 10 LBCs

P1 does 9 LBCs, P2 does 9 Merkins

Flap jack decreasing each number by one until done

Moleskin:

·         Not much to say this morning other than folks showed up and worked hard.  During COP there was a lot of mumble chatter, but not much after that.

·         I like the Merkin/LBC flapjack, but really flubbed the description.  Everyone got the idea and it went fine once we got going.

·         Props to the 3 ruckers (a Peak record?) given the amount of running involved.  We didn’t run the entire time, but there was more than normal.

·         Geraldo and Zombie pre-rucked and still wanted to lug those things around for the workout as well.

·         Thanks to Nomad and Slim Fast for the pre-run.  Good times as always.

·         Today is Pearl Harbor day, so please take time to remember our military, especially those who will not be home for the holidays.  They are off in a foreign land doing what they do so we can stay home and do what we do.  As Nomad put it in the takeout, they protect us so we can come out and do crazy stuff in safety.

·         Excellent takeout by Nomad, where both our military and the focus we should have on the reason for the Christmas season was explained.  We are all very blessed.

Announcements:

·         F3 South Charlotte party tomorrow night at Seaboard’s in Matthews.  There is a good chance if you show up w/ $40 you can still crash the party.

·         Joe Davis run is on 1/6/18.  If you have not signed up, why in the world not?