“Can you run a little smoother?”

“Can you run a little smoother?”

We gathered around a non-existent shovel flag since Hops was not there this morning. Not sure where he was, but it could not have been better than DMZ on a 50 degree morning. After a half-hearted disclaimer, we were off…

The Thang:
Run from Carmel Road Park to the entrance to Mountainbrook (Mill Pond Rd.)
–Russian Twist x 20IC to gather the pax
Run down Mill Pond and stop at every street on the right to do 10 merkins (total of 12 lights). Stop at the fork.
–LBC x 25IC
–Heels to Heaven x 20IC

Run to Mountainbrook Pool
–THE Dip x 12IC on brick wall next to pool
Partner up for the following:
–Do 10 pull-ups
–Partner carry to end of field (100 yards)
–Do 10 Dumbocrats (flapjack) (#1 planks and does 10 power merkins while #2 does 10 partner derkins, flapjack)
–Partner carry back to start (100 yards)
–Repeato
Planking exercises to gather the pax
–THE Dip x 12IC on the brick wall next to the pool

Run back fork in road and up Mill Pond
–Run back up Mill Pond and stop at every cross street for 5 burpees (4 stops). Stop at Haverstick Rd.
–Flutter x 20IC
–LBC x 20IC

Haverstick
–Run down and up to top of Haverstick, do 20 Knee Ups
–Run to bottom and do 20 Knee Ups
–Run back to start for 20 Knee Ups
–Wide Arm x 10IC
–Diamond x 5IC

Run back to Carmel and back towards start
–Stop at corner of Knapdale for Russian Twist x 20IC to gather the pax

Run to Church at Charlotte for suicides in parking lot
–Run to first median and back, 10 merkins
–Run to second median and back, 10 merkins
–Run to last median and back, 10 merkins
–Dolly x 20IC

Run back to Park for COT

Moleskin
YHC decided to go find some pull-up bars. Decided on Mountainbrook Pool to get in some milage (its 1.1 one way from the park to Mountainbrook Pool). Leading off with 120 merkins down Mill Pond was killer. If you count the IC merkins and dumbocrats, we did 220 merkins. Also, the dumbocrat is horrible. Did those bad boys at Sharktank last week and they suck.

Mill Pond is super hilly and the hill on Haverstick is quite large. Great place for BRR training. The original plan was to run a .5 mile loop at Mountainbrook Pool (Country Ridge to School House to Mill Pond) in 3 min. but YHC had to nix it in interest of time. Plus I didn’t feel like sprinting after the partner carries. Babyface asked if I had to write the workout down on a piece of paper #Weinke. I said it was all in my mind just like Nacho Libre…https://www.youtube.com/watch?v=nTOUiTegqrA

Babyface provided the quote of morning. Asking Winterplace if he could run a smoother while he was being carried. Sounds a little weird at 5:45am.

Kirk pointed out that YHC did the merkins and burpees OYO instead of IC because my form stinks. Why, yes. Yes that is correct. #Strategy

Not really much chatter this morning, everyone was just getting after it. Especially Semi-Gloss in his fleece pullover…

Put in 3.3 miles this morning. Great work by all.

Announcements:

Pay the bus and sundries fees if you are doing the Mud Run.

Thanks Hannibal for great prayer.