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8 is Enough

I was running a tad behind so the “2 minutes!” warning came out the window of my car as I came
rolling in… Anyways, I collected my thoughts in time and it was a nice cool morning for some work.

Head to North West Stonehenge for COP
5 burpees OYO
SSH x 20
4 burpees OYO
Peter Parker Merkin x 10
3 burpees OYO
Squats x 10
2 burpees OYO
Mountain Climbers x 15
1 burpee OYO

Cross 521 and head towards Premier Deck, lunge walk 20 yds along the way

At Lodge mini hill;
Set of 11s with squats at the top and merkins at the bottom

At Premier Deck;
Series of burpees, ramps and jumps squats on each level
2 burpees, run up ramp, 10 jump squats
4 burpees, run up ramp, 8 jump squats
6 burpees, run up ramp, 6 jump squats
8 burpees, run up ramp, 4 jump squats
10 burpees, no ramp since we are on top level, 2 jump squats

Helipad;
Bear crawl across, 10 wide arm merkins, bear crawl back
Broad jumps across, 10 diamond merkins, broad jump back
Backwards lunge walk across, 10 Carolina dry docks, backward lunge back

Flutter, Dolly, LBC, Rosalita, Russian Twist, Freddie Mercury = all x 15

Over to Aloft Hill, slalom up and down through trees

Over 521 bridge to Loch Ness field;
Team 1 runs lap, stops at wall #2 for 10 jump ups, back to field while
Team 2 does 10 derkins, 10 dips, 10 squats on repeat
Flapjack

Back to home;
5 of each – burpees, wide arm, regular, diamond, squats

2 mins left so Outback suggests planking until time called.

COT

Moleskin
Good weather and small group = good times. With the 5k race going on, we had limited use of
the Corporate Park but made good use of the deck.

Tolkien was going to double down but miscalculated that it would mean leaving the 2.0s solo for
3 hours so he showed up at 6:59am as we wrapped up, ready for the 5k. He hammered out a 19:00 time
and 3rd in age group.

Announcements
Um, today was the wall build, 5k, and food drive but those are all over so…. Ragnar??? IDK

The Parking Deck is open for Business

Great weather and a good morning for 11 SOBs (including 1 FNG) to get the day started right. YHC was a tad nervous after Pebbles & Dark Helmet destroyed my lower back at Fat Camp this Wednesday, but we made the most of it.

Mosey to Northwest Stonehenge:
SSH x 20
Low Slow Squats x 15
Peter Parker Merkins x 15
Mountain Climbers x 15

Cross to Northeast Stonehenge
Slalom through trees, lunge walk back
Slalom through trees, bear crawl back
Standing broad jumps to other end of trees

To The Lodge
6s on the mini-hill with squats at the top and merkins at the bottom

To the soccer field:
Set of Jack Webbs; 1 merkin, 4 press…up to 5 merkins, 20 press.
Ladder back down to 1 merkin, 4 press.

10 jump squats, to mid field for 10 merkins, across field for 10 jump squats
20 mountain climbers, mid field for 10 diamonds, across field for 20 MCs
10 Plank in/outs, mid field for 10 wide arm, across for 10 plank in/out

To the Premier Parking Garage:
Group 1 does nonstop donkey kicks on wall
Group 2 sprint up deck incline, 5 burpees, back down
Flapjack

Bunny hop up 5 flights of parking deck #dizzy

Down the golf course trail to terraced rock walls;
group 1 up walls with 10 merkins on top, 5 squats midway
group 2 nonstop flutter then flapjack
Repeat twice more with dolly & rosalita

To tables for 2 sets; 10 derkins, 10 dips

Up path to the Johnston Rd overpass bridge, people’s chair with
air press x 40

Lance parking lot:
10 merkins, bear crawl across, 10 merkins
After YHC runs past the trail by mistake, pax give me crap.
Wasn’t going to do it, but that resulted in crab walk across lot,
10 merkins, crab walk back. Your welcome.

I find trail, lunge walk across. 5 burpees OYO @ Wells Fargo lot,
and take it home.

COT with Big Tuna on the take out….

Moleskin:
Welcome to Ron, our FNG now known as La Cucaracha. He comes via Tater who
came to visit from The Fort. Great to have you both and strong first showing by our latest SOB in the #RESPECT team division.

While we probably wont push our luck, the deck was back in business today.
We only spent maybe 5 to 7 minutes there, but no Paul Blart in sight so it was safe. At least on Saturdays.

Announcements:
SOB land shirt order is open. If you want to save on shipping, give Mario your choice and he will add it to his bulk order.

Stonehenge/Run Ballantyne Double Down Year #3 is May 14. Come for the workout, then stay to run 5k or 8k Run Ballantyne race in Corp Park. Starts at intersection by the Bulls/Sara’s YMCA.

Queens Cup Steeplechase is next Saturday; contact me if you want to go.

Silent Bob Strikes Back

Mosey to Medical Park for COP:
SSH x 25
Imperial Walker x 25
Peter Parker Merkins x 15
Mountain Climbers x 20

Over to Brixham Hill park (many newcomers mention the beautiful ambiance of the secret garden)
bear crawl into park
dips x 15 in cadence
10 derkins on the walls
10 jump-ups
repeato
bear crawl out

Over to lake #2 (with bridge/waterfall past da’ bulls)
Lunge Walk over bridge, head to hill.
At the hill, set of 6s with squats at the top, burpees at the bottom.

Its earlier than I thought, so extra lake work:
10 merkins, lap around lake, 10 Carolina dry docks

Jog over to lush grass at da’ bulls:
Jack Webb up to 5 press, 20 merkins then ladder back down to 1 press, 4 merkins

Its still only 6:31am….

Head to lake #3 (by Goddard School)
Split into 2 teams for relay around lake.
Run around lake, tag next teammate.
Rest of team does 10 merkins, 10 squats, 10 LBCs on repeat until their turn.

Over to hill at BOA, count off by 2s:
Partner 1: runs up hill for 2 burpees
Partner 2: nonstop flutter until flapjack
repeat with:
4 burpees, nonstop dolly, 6 burpees, rosalita, 8 burpees, Russian twists, 10 burpees, LBCs

Across street to Snyders Lance lot:
Standing broad jumps across lot, 10 merkins, jumps back
Bear crawl across, 10 wide arms, bear crawl back

Geez, its still 6:55

Run back through woods, lunge walk over bridge to Loch Ness tables:
10 derkins, 10 inclines, 10 squats

Mosey back home

Moleskin:
It was a decently comfortable morning with a much appreciated breeze.  The clock seemed to give us more than 60 minutes today, as every time I looked at my watch it was 10 minutes earlier than I would have guessed.  We covered a lot of ground today.  There was an interesting newcomer at Lake #2….  usually we don’t see  anyone sitting as still as a statue, staring aimlessly at the water at 6:15 on a Saturday. It was a tad odd.  He didn’t seem to even react as we did laps by him.  Anyways, there was no attempt to headlock him. #silentbob

Lex Luthor was hitting it hard on the laps, and was joined by Mighty Mite and Big Dog who were putting in serious work on all the hills.  Wild Turkey doesn’t mess around on the bear crawls.  Chippy took the final lap on the relay as a challenge and turned on the afterburners to bury YHC and Commish after we passed each other at the midway point.  Good work Chipotle.

Announcements:
F3 Dad’s Camp next week
Oct Mud Run

Wrong gloves

At Northwest Stonehenge:

SSH x 20
Imperial Walker x 20
Squats x 20
Mountain Climbers x 20

Cross Johnston to Northeast Stonehenge:
Jack Web > merkins to 10, press to 40
Lunge Walk towards Premier Deck

Hill at The Lodge:
6s with burpees at the bottom, squats at the top.

Soccer field:
Corner #1 – 2 burpees, bear crawl along end line
Corner #2 – 4 burpees, jog along sideline
Corner #3 – 6 burpees, bear crawl along end line
Corner #4 – 8 burpees, jog along sideline
Repeat with Carolina dry docks, backwards run on end, and jog on sideline
Repeat with diamond merkins, jog on end, jog on sideline

10 in & out planks, backwards run across field
10 merkins, high knees across field

Security Officer from Corp. Park returns like clockwork, so we avoid the deck

Aloft Hill:
1 squat, up the hill
2 squats, up the hill
3 squats, up the hill
4 squats, up the hill
5 squats, up the hill

Jog to Dana Rader parking lot for Mary:
LBCs x 10, merkins x 2
Dolly x 10, merkins x 4
Flutter x 10, merkins x 6
Rosalita x 10, merkins x 8
Russian Twist x 10, merkins x 10

Mosey over 521 bridge, behind Snyders Lance to Loch Ness tables:
Dips x 10
Derkins x 10

To Wall #1
10 jumps ups
10 incline merkins

Bunny hop up steps, head back home

Moleskin:
Big crowd today for what is hopefully the last sub-freezing morning of the season.  The soccer field was miserable with puddles, slush, and frozen hands after all the burpees and merkins.  Gloves, latex or otherwise, were of little help.  Hands were numb after this.  Our FNG had to thaw at for 10 mins at
coffeeteria.  Lots of us had the warm fleece gloves on and that was pointless.
The security officer was on patrol again today so we stayed away from the deck.
Welcome to our FNG Sky Hook – from Haiti, works w Madame, had the Kareem Abdul Jabar goggles….after potential Wyclef, K1 and others, we went with Sky Hook for Kareem, Welcome.
Ok, maybe we miscounted.  I have listened to my recording 3 times and have 26 pax.  If we were truly 27 and I left you out, my bad.  Someone sound off below if you see an omitted name.  But I can’t find 27 on my list…

Announcements
Team Chepul Hill race uptown on 3/21
Sign up for golf outing
Happy hour fundraiser on Wednesday at Mellow Mushroom, 10% of proceeds support Nicaraguan bridge build