Cue the rain

Cue the rain

9 PAX met in the rain that typically accompanies me Q’ing. Everyone navigated the streets of Pineville to find today’s launch spot at Belle Johnston Park, we are still trying to locate Udder and Flipper.



SSH, Cherry Pickers,  Abe Vigodas, Low Slow Squats (x15 each)


Partner up – this is before Soft Pretzel arrived around 5:45, so we had even numbers

Grab a lifting rock by the shelter

Partners complete 100 of the following (with lifting rock)

  • Step-ups
  • Curls
  • Low Slow Squats
  • Tricep Curls
  • Overhead Presses

The other partner is running to a designated spot near the playground to complete 10 burpees or 10 pull-ups and running back to alternate.

Partners then take a lap around the lake in opposite directions stopping for 20 hand-slap merkins once they meet.

Retrieve lifting rock – 20 x Overhead Presses, 20 x Tricep Curls in cadence.

We then went round-robin for 15 counts of various Mary (flutters, box-cutters, american hammers, etc.) finishing out with a minute plank.


Thanks to Dumpster and Private Benjamin for the opportunity to lead. Welcome to our new FNG Morning Wood, hospital name John?. He has his own wood flooring business if anyone is remodeling.

Run Jen Run – March 3rd

Richard Sheltra 5k/10k – April 28

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