18 PAX showed up on a soggy Wednesday morning. This is much more then I anticipated with the rough conditions, but maybe everyone saw the weather for the remainder of the week and realized this may be their best chance to burn a couple calories. No one got chiseled at Dromedary today as we left the rocks alone, but they did get their fair share of miles in today.
Warm up lap 3/4 way around the student parking lot into the dark corner for a warm up. Luckily someone set the motion light on to make it less creepy before my disclaimer.
WARM UP:
THE THANG:
MOLESKIN:
Strong group of PAX today who all stuck close together as we covered 3.6mi. Well done Deadwood, Shank n’ Bake, and others who got out there early to cover a few extra miles. Thanks to Goodfella for giving me the opportunity to Q Dromedary and lead a great group of men. In case Fuse Box is wondering, Deadwood’s form was impeccable this morning, all his burpees included a full push up. Welcome FNG Pocahontas who made this workout look easy, later to find out he was a former Marine. And lastly big props to Mad Dog who shows up in these sub par conditions after just recently being discharged from the hospital. Mad Dog put in exceptional work today and didn’t modify anything as he promised the M he would!
ANNOUNCEMENTS:
20 PAX showed up to Dromedary for mid week work out. YHC arrived to quite a few cars in the parking lot, so props to all the PAX that pre ran before this run heavy work out.
WARM UP:
Head over to the bus lot between the middle and high school where I think I gave some what of a proper disclaimer.
20 SSH (you’re welcome Big 10)
10 plank jacks
10 mountain climber
10 cherry pickers
THE THANG
Mosey over to the track behind the middle school where PAX partnered up. PAX ran in opposite directions until you met your partner for 5 hand slap merkins, continue the laps in intervals of 5 until you get to 20 hand slap merkins. Repeat the same thing with air squats. Mary at the top by the picnic tables while waiting on the six.
Next… 20 step ups or box jumps, 40 dips, 60 lbc, 80 flutters running to the road and back in between sets. Hold a wall sit while waiting on the six.
Next.. 20 donkey kicks, 10 mike tysons. Mosey over to the front of the High School by the tennis courts for 7’s
PAX did 7’s between the cross walk and the speed bump doing air squats and burpees for the two exercises. (These two land marks looked a lot closer when YHC was planning this on google maps) Mary with some ab work while waiting on the six.
Next… Mosey back around school till we got to one of those court yards where PAX partnered up. PAX1 did donkey kicks while PAX2 ran to street and an backwards on the return. PAX alternated and then repeated the same doing merkins.
Mosey back to the start where we were left with one minute to spare. I didn’t want Big 10 to feel cheated out of the lack of SSHs during the warm up so we did another 20 until time expired.
MOLE SKIN
-Good work by all the PAX today. YHC tried to pick exercises where the PAX were always in close proximity of one another, I think this works best because it helps PAX encourage one another during the workout. I saw Goodfella go back around on a couple occasions doing extra reps as he went to finish with the six. Posse as always is giving high fives and positive words as I could barley breathe enough to say “thanks” or “you too”. Thanks for the opportunity to lead, all the support was great!
ANNOUNCEMENTS
-Soft Pretzel is offering many opportunities for PAX to contribute to the SandBox projects.
-Goodfella is looking for Q’s for Dromedary. Step up and sign up using sign up genius, or he might just end up voluntelling you you have one.
-Thanks Mad Dog for taking us out!
It was a crisp 31 degree morning but 8 PAX made it out to with their running shoes (and full length shorts). I figured what better way to warm up then cover a few miles. The workout consisted of a lot of 7s and an unknown amount of calories burned since Recalculatings watch paused and Deflated was calling emergency services.
WARM UP
Disclaimer given, I think it was better than my last one at the Floater.
Mosey to front of middle school for a light warm up so Frack had no time for substitute ab work in place of cherry pickers.
Circle up for:
20 SSH
10 Squats
10 Mountain Climbers
THE THANG
Partner up. Partners jog in opposite directions around the middle school car loop until the meet for 5 hand slap merkins. Doing this 4 times for a total of 20 merkins. Mary at front of school for a few step ups while waiting for six.
5 burpees on own.
Repeat the same process with your partner replacing the hand slap merkins with squats.
5 more burpees on your own.
Mosey for a bit till we get to the far side of the high school and gather for some wall sits starting with 20 arm raises and holding the wall sit for 20 jabs.
Mosey to circles by the athletic fields for 7’s between the two circles (merkins at the top burpees at the bottom)
Mosey to stairs by the bus loop for some more 7’s. Burpees at the bottom and donkey kicks at the top.
Began to mosey back and had a couple spare minutes so we stopped at the front of the middle school for 10 derkins and 25 dips.
Mosey back to the start ending right on time.
Circle up for name-o-rama, prayer, and announcements.
Covered 3.6mi and squeezed in 52 burpees.
Moleskin
Thanks to everyone who came out today and gave me the opportunity to lead. It was great to see everyone putting in effort and baring with be as we ran the entire workout with very minimal downtime.
Hooch killed it and even stuck around for the COT. Frack moaned a bit about it being a “track practice” but looked like Usain Bolt with those strides. Mad Dog, Deflated and Recalculating made it look easy as always. And it was no surprise to see Hollywood and Foundation leading the way in a run heavy workout.
Thanks to Mad Dog for taking us out!
Announcements
Bible Study: 7:30am Sunday Morning at the Lawson Mill House – led by BC.