The Balding Nub

The Balding Nub

4 brave souls launched a beachhead assault on a not-so-gloomy Bald Head Island.

The Thang:

Run 1/4 mile

SSH’s x 25

Imperial Walkers x 25

Squats x 25

Run 1/4 mile

Merkin’s x 30

LBCs x 25

Standing Lunges x 15

Run 1/2 mile

Decline Merkins/Jump Ups – “11’s” (10 decline Merkin’s, 1 jump up; 9 decline Merkin’s, 2 jump ups; etc)

Jog to tower

Run stairs

20 dips at bottom

Run stairs

15 dips

Run stairs

10 dips

Run stairs

5 dips

Rosalita x 15

Bicycle x 15

Mason Twist x 15

Scorpion Stretch x 5

People’s Chair

1/4 mile Indian Run to hill

Partner carry up hill, switch half way

Run 1/4 mile

Mountain climbers x 20

Run 1/4 mile

Carolina dry docks x 10

Run 1/4 mile

COT

Naked Man MOLESKIN:

Pretty Boy QB…after liberally applying a petroleum jelly salve to his badly chafed under carriage – brought it strong and led the tower/dips session.  And shout-out to him as well for a 7 mile runyesterday…which produced the aforementioned chafe.

Jamboree was bold in suggesting the jump up/decline merkin session.

A good effort by the Pax as we ran by a crew setting up for a philanthropic 5K…had to talk Ray Charles out of stealing some raceday t-shirts.

We’ll see the rest of our F3 brothers early next  week in the Queen City gloom.  We’re out!