Up Yours Gustafson

Up Yours Gustafson

14 Pax made the right choice and posted at South Charlotte’s finest AO for the 45 and older crowd, less mileage, but the same intensity. Here’s how it went down.

COP

• SSH x 20
• Merkins x 15
• IW x 20
• Squats x 20
• Windmills x 20

Open up the minivan and grab our coupons we can exchange for Good Livin’ and mosey over to the parking deck. Partner up, 1 coupon for each pair. Partner 1 runs up and down the parking ramp while Partner 2 performs the called exercise with said coupon, then flapjack. Plank while waiting for the six, then mosey up the ramp the to next level repeato performing the next called exercise.

• Flutter Kicks (coupon overhead)
• Upright rows
• Overhead presses

At the top of the parking deck, grab some wall for the People’s Chair with 2 rounds of Air Presses x 50.

On the way down, stay with your partner and pick a different coupon. Second verse is like the first, staying with your partner, Partner 1 runs down and back the ramp while Partner 2 performs called exercise with the coupon. Plank or Mary while waiting on the six to come in.

• Tricep Extensions
• Squats
• Thrusters

Mary

Head back to the start point with our coupons for some Mary

• LBCs x 15
• Flutter Kicks x 15
• Rosalita x 15
• Hello Dolly’s x 15

Old Man Moleskin

• Great, veteran crew today. YHC arrived at the AO to find Loogie, The Worm, and Cul De Sac already there, #Kotters to The Worm after a long absence.
• Mr. Bean mentioned on Slack about a ruck and he wasn’t far off.
• YHC wanted to mix it up, and while keeping the miles less than 2 miles, 1.75 according to my watch. Fewer miles = more work, and the PAX didn’t disappoint. YHC here many of the PAX groaning, and grunting while working the sandbags and rucks. Thanks to the PAX for indulging me by bringing out the toys.
• Cul De Suc was lamenting about hurting his back after sneezing, things you don’t hear at workout with 45< PAX.
• Thanks to Crabcake for bringing his ruck, we almost didn’t have enough coupons to go around.
• Frehley’s Q-Jacked for a moment incorporating a kettlebell with the People’s Chair and air presses.
• Margo was killing it today, no surprise, he was #WarBaby at a hair under 40.
• Mr. Bean hit YHC up on Slack asking if I was bringing an FNG or other PAX who were Site FNGs as Q. YHC was not aware of this requirement and promptly texted RunStopper and High Tide who graciously posted. High Tide was looking for cookies at the end of the workout, but there weren’t any and no Nuun products, #Cobains.
• Runstopper gave YHC some grief on the lengthy instructions at beginning of the parking deck sets, but they were clearly less complicated than a Flipper #Weinkie.
• The SOB PAX talk about the “Fourth F” which obviously is flatulence they way Frehley’s and Kirby were ripping it up.
• Thanks to Mr. Bean and Frehley’s Comet for the opportunity to lead and please sound off with any #MumbleChatter.

Announcements

• Richard Sheltra Memorial 10K/5K Saturday 4/28 https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun
• Savage Race May 20th