While pre-running with Happy Meal and Cul-de-Sac, we notice a the Duckworth Parking lot is covered with police cars and caution tape. We decide it’s best not to get to close. Little did we know someone was shot and murdered there just hours ago. Scary stuff. Be safe out there.
Despite the veteran crowd, I laid down a disclaimer. From launch, we dropped into the Staybridge Suites parking lot for COP
20 Side Straddle Hops
15 Imperial Walkers
10 Low, slow squats
20 Mountain climbers
10 ‘Mericans
Laps with a Partner
Starting at the first Loch Ness patio do 10 partner slap ‘Mericans. Then take off in separate directions. When you meet at the far side of the pond, 10 more.
Repeat with 10 & 10 partner slaps sit-ups and 10 & 10 partner slap burpees.
Mary until the six is in.
Quad Burners
Patio one 7 Bulgarian split squats (each leg) run to patio two 7 Romanian single-leg deadlifts (each leg)
Patio one 7 Bulgarian split squats (each leg) run to patio two 7 Romanian single-leg deadlifts (each leg)
Patio one 7 Bulgarian split squats (each leg) run to patio two 7 Romanian single-leg deadlifts (each leg)
Run to the picnic tables for 20 dips & 10 more ‘Mericans.
If you’re like me, you can’t tie your shoes without groaning.
Shoulder Circuit
1 With a rock 10 thrusters
2 Shimmy across the lower parallel bars
3 Shimmy across the tall parallel bars
4 10 man-maker ‘Mericans (IC)
5 Across the bridge, 5 pull-ups
x 3
Wells Fargo Wind-up
Run, shuffle, bear crawl and shuffle around the bank
x 2
20 heels t0 Heaven
Back to Base
10 burpees OYO
Moleskine
Thank you to Cul-de-Sac and Happy Meal for joining me on the pre-run. Happy Meal has already established himself a solid SOB. Dude posts everywhere and is crushing workouts. Cheers to you. Cul-de-Sac continues to share wisdom and positivity throughout his careers twists. He’ll be an asset wherever he goes.
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