- When:05/09/14
- QIC: Bulldog
- The PAX: Strawberry, Simba, Horsehead, Flutie Flakes, Bushwood, Busch, Young Love, Header, Hacker, Geraldo, Deans List, Stagecoach, Big League Chew, Turkey Leg, ALF, Clowncar, Hairband, BD, Country Livin, 49er, Steinbrenner, Dolphin (LIFO)
Jelly Legs
21 pax posted at Kevlar on this fine morning and were met with a non-stop workout that got the juices flowing and those legs feeling like jelly.
THE THANG
Mosey to school. Turn back to wait for Hacker.
10 burpees for tardiness.
Circle up.
SSH x 15
IW x 15
Dry dogs x 15
Slow squats x 15
10 burpees OYO
Merkin ladder with 5 sec hold to 8
Get in 4 groups
Group 1 – run lap
Group 2 – tri dips on benches
Group 3 – two footed jump ups on bench
Group 4 – burpees
Repeato
Mosey to hills
Partner up
Combine for 75 jump squats between pair while partner runs hill
Combine for 75 diamond merkins while partner runs hill backwards
Race – first pair to 10 hills alternating while partner squats
20 merkins for all losers
Mosey to soccer field
Groups of three with a KB and a tire
#1 – runs three sprints
#2 – KB presses
#3 – dry dogs on tire
Second round
#1 – runs three sprints
#2 – KB curls
#3 – stagger tire merkins
Third round
#1 – plank walk once
#2 – KB Louganis
#3 – Russian twists with tire
Circle up
Merkin up/down wave
COT
YE OLDE MOLESKINE
You know the pax are working hard when someone’s legs collapse after 10 minutes of the workout. Flutie Flakes hit the curb had after a tough opening period. Hacker was partly to blame for showing up late and causing a burpee punishment. FF pushed through the pain as did all today. YHC even saw the Turkey Legs limbs give a little wobble today! We saw a brief cameo of Dolphin who joined the group midway through mile 46-48 of his morning run. He knocked out a few merkins and then took off to complete his 100 mile mosey.
Kudos to Header and Deans List for winning the 10 hill race leaving us well and truly in the dust. Back to the bells and tires which proved too much for Big League Chew as he took his bell and left! Despite his departure the pax finished strong with Simba’s plank walk looking a lot straighter than a few weeks ago!
The merkin wave is always a nice finisher and Clowncar about spewed a lung on his “up” call. Great to see you back pal.
Great group today. Thanks for allowing me to lead.
Bulldog
ANNOUNCEMENTS
Sign up for F3 golf today.
SPEARHEAD collecting cans tomorrow at workouts.
Get involved with a third F. Lots of groups meeting at different times.
Bulldog author
Unless there was a 2nd incident I missed I can’t let Flutie Flakes take the “fall” for me. See what I did there?
In working through my shin splint I had the advise of leaning forward and not striking with my heel when I run, obviously I need to watch where I am going also and not just look at my feet otherwise curbs can be a health hazard.
On the upside, even though I scrapped my knee on the way down, I tucked, rolled and popped up and kept running. Not sure about reality but in my creative mind my evasive moves made me look like a ninja.
Great beat down today Bulldog!
I am convinced Hacker and I beat Header and Dean’s List on the hills this AM. They apparently had the advantage of the Q looking that direction. Gonna need to see the photo finish. Consider my 20 merkins a donation and not a losers penalty.
Great Q BD and thanks Busch for the Pre-work. Triceps are as wobbly as the legs.
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