Southside Bloody Knee Back Pull Spooktacular

Southside Bloody Knee Back Pull Spooktacular

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Decent size group this morning, lucky number 13 strong.  

Mosey to Dreamchasers to circle up.  

Warm-up:

• SSH x 20 IC
• Merkins x 10 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 20 IC
• Calf Stretch x 10 seconds, flapjack

The Thang:

Mosey across bridge to South Main St. BBQ (in my opinion best ice cream in Waxhaw, sorry Creamery, and second in Charlotte only to Two Scoops). Edit: Honorable mention also includes: Dollar Cone (although it’s like $1.50 now but the value w/ two toppings can’t be beat).

Run down S. Providence to South Providence School.

• Merkins x 15 at each of the five intersections (65 total)

Cemetery Hill Run x 3

• Mike Tysons x 5 at school wall
• Squats x 10 at other end of Bad Idea Hill

Mosey to start of Southside Cemetery (“big dipper loop”). 

• Run to first path, 10 Heels to Heaven
• Run to second path, 20 LBCs
• Run to third path, 30 American Hammers (single count)
• Loop back to start and repeat two more time

Mosey to Southside Cemetery “horseshoe loop”. 

• 5 Burpees
• Run Loop
• 5 Burpees

Mosey back to start of Bad Idea hill, 10 squats, run to school, 10 Mike Tysons at top on the school wall

Run back to the best ice cream in Waxhaw.

Cross the bridge as group, mosey back to AO.

30 seconds left, 5 more burpees

DONE!

MOLESKIN:

I wanted to check out the Southside Cemetery this morning on my prerun to make sure the paths were in good condition.  I forgot about the speed bump on Arbor Dr. and had the pleasure of taking out both kneecaps before the workout even started.  Everyone worked hard this morning.  Bottlecap was looking strong and then started to show his age when he pulled his back while only running downhill.  Hopefully it’s just a pulled muscle and you will be back out soon.  Thanks Posse for escorting him back to the AO.  Everyone else pushed hard this morning, good to see Kid Rock out at more WUC posts.  I think the Southside Cemetery offers some good opportunities for future workouts that are car free.  Welcome FNG Hummingbird!  Thank you for the opportunity to lead on cool morning.

ANNOUNCEMENTS:

Bottlecap is OUT for Clinet Dinner tonight and needs a substi-Q. 

I’m sure Dancing Bear and his daughter are still collecting travel size shampoo and soap for shelters, keep em coming.