OG Day at Cerberus

OG Day at Cerberus

A few days ago Zinfandel called me because he was scared to Q Cerberus his parents were coming into town last night and needed a Q sub.  Cerberus is always a fun site to Q with all the options (two parking decks, back streets, dangerous road crossings, the Rea Farms green space, LOTS of parking lots, etc.) so the decision was easy.

The weather forecast looked spotty, 80% chance of rain but Cerberus has decks so who would show?

4 pax from varying regions initially converged on Waverly, 1 to come later

Disclaimer was given

Warm-up:

• ½ mile mosey around Waverly to the smaller gated parking deck while Ice9 keep worrying about how far away were going in case the rain came down harder
• SSH x 10 IC
• IW x 10 IC
• Jimmy Dugans
• Calf Stretch
• LBMC (little baby mountain climbers)
• Glidah stretch

The Thang:

FIRST PARKING DECK:

4 corners

• 4 laps, 4 corners, 5 x each exercise at each corner
• 1^st lap — Burpees, LBCs, LBCs, LBCs
• 2^nd lap — Burpees, Burpees, LBCs, LBCs
• 3^rd lap — Burpees, Burpees, Burpees, LBCs
• 4^th lap — Burpees, Burpees, Hey here comes Snowflake, Burpees, Burpees

SECOND PARKING DECK:

• Mosey to big parking deck behind hotel
• At bottom of first ramp
  • 5 Dry Docks, 5 Flutters (2 is 1), run to the top of the ramp and back
  • 10 Dry Docks, 10 Flutters (2 is 1), run to the top of the ramp and back
  • 15 Dry Docks, 15 Flutters (2 is 1), run to the top of the ramp and back
  • 20 Dry Docks, 20 Flutters (2 is 1), run to the top of the ramp and back
• Mosey to bottom of second ramp
  • 5 T Merkins, 5 Donkey Kicks, 5 Big Boy Situps, run to the top of the ramp and back
  • 10 T Merkins, 10 Donkey Kicks, 10 Big Boy Situps, run to the top of the ramp and back
  • 15 T Merkins, 15 Donkey Kicks, 15 Big Boy Situps, run to the top of the ramp and back
  • 20 T Merkins, 20 Donkey Kicks, 20 Big Boy Situps, run to the top of the ramp and back
• Mosey to bottom of third ramp going to the top of the deck
  • 5 Mountain Climbers (2 is 1), 5 Heels to Heaven, 5 Lunge Walks, 5 Squats, run to the top of the ramp and back
  • 10 Mountain Climbers (2 is 1), 10 Heels to Heaven, 10 Lunge Walks, 10 Squats, run to the top of the ramp and back
  • 15 Mountain Climbers (2 is 1), 15 Heels to Heaven, 15 Lunge Walks, 15 Squats, run to the top of the ramp and back
  • 20 Mountain Climbers (2 is 1), 20 Heels to Heaven, 20 Lunge Walks, 20 Squats, run to the top of the ramp and back
• Mosey back to COT
• Done!
• 4.5 miles covered, whoa, didn’t mean for that to happen

MOLESKIN:

What a great site.  Parking decks are non-existent in the Haw so it’s fun to have the ramps to run on every now and then.  They were part of the weinke regardless of the weather but it worked out today even though the rain was only a light sprinkle at best.

Towards the end of the first parking lot set Snowflake popped out of nowhere.  At first YHC thought we were getting lapped by Alf or run up on by a security guard.

Small workouts are great sometimes.  Today was no exception.  Nowhere to hide.

Talk about some OGs.  Ice9, Snowflake, Alf.  That’s a heavy hitting trio of hard work and trying to keep up.

Swimmers is always pushing the envelope.  He also has a very keen eye and quickly noticed the tampon on the ground in the otherwise clean parking deck.

There were no rests today with this group, maybe that’s why were able to get through everything and still make it back to COT at 6:15am on the dot.

ANNOUNCEMENTS:

• Prayers for Jennings Palmer as he treats his pediatric cancer in Memphis. Prayers for his strength and healing.  Prayers for his medical providers, family, and support system.
• Waxtravaganza is TOMORROW! Leaves from the Floater parking lot at 7:00am for ruckers/walkers and 7:30am for everyone else.  See you there!