Not so Brave

Not so Brave

Apparently many regulars from The Brave were NOT SO BRAVE today and slept in. It’s not an excuse that most of those guys are running a 1/2 Marathon…that doesn’t start till 8:00 tonight so there would be plenty of time to recover!!  But seriously, good luck tonight to some of the SOB regulars including Madaam Tussauds, Mr. Bean, Outback, Dolphin, Haggis, & Mighty Mite. (Sorry if I missed others). …You were missed this morning but we carried on and we even conducted a full 2.5 laps around the lake to run in your honor – that was all the time we had left at the end.

Warmup:  Mosey to Stonehenge on corner of Johnston. SSH X 20, Lunges X 20, Merkins X 40

Workout:  Ran along Ballantyne Commons Pkwy toward the parking garage stopping to run the grass hill on the right side and again for 20 Flutters and 20 Merkins.  At the parking garage we started with exercises below each ramp and worked our way to the top with sprints up each ramp. Exercises included (donkey kicks, wall squats w overhead press, 8-count burpees, merkins including wide, diamonds, and Carolina DD). Between ramps included various runs (backward, Karaoke, lunge walk) on the flat part of the garage. Coming down on one ramp we Wheel-barrowed with partners with each going 1/2 the down ramp. Mosey down the steps to the bottom.

Ran along the walk on the Ballantyne Golf Course stopping for Mary each with 15 count (dolly, heels to heaven, bicycle, LBC). Ran to bridge over Johnston Rd for 20 squats and 25 curb merkins.  Ran to Fitness trail for 2 rounds of Pull-ups X 10 and dips X 10. Completed the workout with 2.5 laps around the lake and back to the launch.

Oh, and finally, a special recognition to Stone Pony for his 3rd post of the week after being an FNG just a short time ago. He made us all look bad on pull-ups by the way…Haggis would of course called him out on “form” but he does that to everybody as we all know!!