FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: Strawberry shuffle plus stretching on the track. THE THANG: 400m hard followed by 400m recovery repeats. A few Pax and Tron-lady were recipients of flybys from a large bird of the night. MARY: No ANNOUNCEMENTS: Good to have Stump Hugger back at the Goat. COT: Slimfast

Three of us met in the frigid 53° weather. Mosey over behind the shopping center to the dreaded Hill. Warm-up consisted of 15 squats, 15 imperial walkers, 15 Merkins, 15 plank jacks, 15 LBC’s, 15 American hammers, followed by leg and quad stretches. First round of exercises was 15 plank jacks at the bottom of the hill, followed by 15 jump squats at the top of the hill. We did three rounds of these. Moseyed over to the picnic benches. We did 10 step ups each leg followed by 10 Durkins and 10 dips. Three rounds of these. Ran to the shopping center across Highway 51. We then ran up the left staircase and around and down to the right staircase followed by 10 heels to heaven at the bottom. We did three rounds of these. We then ran to the parking deck at CC high school. We did Leg lifts along the fence, followed by scaling the wall and doing 10 donkey kinks on the far wall. We did two rounds of these. Moseyed back to launch and did Burpee‘s for 30 seconds until it was time. Prayers for Snowflake‘s wife who just had surgery and awaiting on results from her test. Thanks to Snowflake for the takeout

WARMUP: A mosey over to the main event. The Brave is supposed to be hard with no warm up. Probably why Teddy did not show up. THE THANG: We had fun. Run towards Ballantyne Hotel stopping every third light for alternation between merkins and squats. Jogged over to the pedestrian bridge and climbing wall for some partner fun. One partner did pull ups while the other traversed the climbing wall. Happy to say no one incurred a penalty of falling off. Then run in opposite directions and meet back up doing ten hand slap merkins. We did this three times. Jog over to the bottom of Upper Ave for triple nickel. Carolina dry docks at the top and jump squats at the bottom. Gump had excellent jump squat form. Proceed in the dark up Upper Ave towards the parking deck stopping when I called it for rotation of merkins and squats. Jog over to the parking deck once we reached N. Community House. A quick demonstration of a new core exercise that got named during the workout as The Testerman. Ran the Wells parking deck, striding 80% on the ups, exercise and then jog the flat all the way to the top alternating between The Testerman and Dolly. Today is national Dolly day FYI 9-25 (Get it). Finished up with two rounds of running the stairs from bottom to top. Hippie proved he was the best sprinter, worst listener in the deck. Nordberg put on the burners for the last one. Gump cleverly tricked Hippie in going full gas but the trick did not pay off. MARY: Yes ANNOUNCEMENTS: Kid Rock has some events coming up. Sign up and support him. COT: Thanks for showing up and playing along.