Nakatos or Kabutos???

Nakatos or Kabutos???

First work-out for YHC since the BRR the weekend before.  Purposely took the previous week off to give the legs a break after several months of training leading up to the CSAUP event up on the Blue Ridge Parkway.  Four other PAX joined me at McKee Rd Elementary as the SF was planted near the playground at the front of the school.  With O’Tannenbaum & Beaver casually making their way over as the clock struck 0700, the first 4 headed out to get a start on their Saturday, soon to be joined by Floor Slapper (will give him a pass as it was his birthday).

Group jog around the soccer field with some high knees & butt kickers and then we circled up, sort of, for the COP:

• IW x 20 IC (welcome Floor Slapper, glad you could join us)
• Squats x 20 IC
• Plank Jacks x 20 IC
• MC x 20 IC
• Peter Parker x 20 IC
• Parker Peter x 20 IC

During COP, discussion centered on Nakatos vs Kabutos and whether they were kid appropriate.  Floor Slapper headed there for his bday dinner w/ the kids on their maiden voyage there.

Head over to the lower parking lot for some parking lot suicides:

• Run across the parking lot, 15 Merkins, Back to start, 10 Merkins, Run across for 5 Merkins, & back to start.  Plank it up & wait for the 6.
• Rd 2 – Same runs with 15/10/5 Jump Squats
• Rd 3 – Same runs with 15/10/5 LBCs

Make our way over to the Rock pile and find a lifting rock.  Return to the light pole in middle of soccer fields for the Mutated Starfish:

• Staying together as a group, each round complete rock exercise at middle light pole & then drop rock & run to outer light pole for called exercise.
• Light Pole 1 – Rock curls x 15 IC in middle, 20 Merkins at 1st light pole
• Light Pole 2 – Rock presses x 15 IC in middle, 20 Prisoner Squats at 2nd light pole
• Light Pole 3 – Goblet squats x 15 IC in middle, 20 CDD at 3rd light pole
• Light Pole 4 – Tricep extension x 15 IC in middle, 20 SMC at 4th light pole
• Light Pole 5 – Rock curls x 10 IC in middle, 20 LBCs at 5th light pole
• Finish up with Rock Presses x 10 IC, Goblet Squats x 10 IC, & Tricep Extensions x 10 IC
• Return the rocks to the rock pile

Mosey over to the back playground with the NC historical landmarks for some circuit work:

• Jump ups or Step-ups x 15
• Incline Merkins x 15
• Tire Hops x15
• Rinse & Repeat x 2 (w/ 10 reps each rd)

Find area with some grass and circle up for 6 MOM:

• Dolly x 20 IC, Hold’em for 10 Count from O’Tannenbaum
• Flutter x 20 IC, Hold’em for 10 Count from Floor Slapper
• Rosalita x 20 IC, Hold’em for 10 Count from Squid
• Freddie Mercury x 20 IC, Hold’em for 10 Count from Beaver
• Back Scratcher x 20 IC
• LBC x 20 IC

Continue back around the school and head over to the Nature Trail:

• Dips x 20 on the benches
• Run loop around the trail
• Dips x 20 on the benches
• Bear crawl up the hill at the entrance to the Nature Trail
• Plank it up & wait for the 6

Jog it back to the front playground and circle up for a little Jack Webb

• 1 Merkin/4 Air Presses up to 10 Merkins/40 Air Presses

And that’s a wrap

NMM:

• Small group out this weekend, but they all worked hard for the full 60 min
• Floor Slapper enjoyed a little extra sack time on his birthday before graciously meeting us out the soccer fields during COP.  Couldn’t give him much grief after seeing he posted Tuesday & Friday after participating in the BRR last weekend. T-claps and Happy Bday.
• Squid was on site a little early.  Trying to get a little stretching in before the work-out started.  Warmed up quickly and was moving during the Suicides and Mutated Starfish.
• O’Tannenbaum looked strong throughout.  Pushing the PAX during the Suicides and stayed near the front all morning.
• Beaver was our WD.  But don’t let his age full you, he still has a bounce in his step.  Hung in tough for everything YHC threw his way & managed not to get lost on the trail run.
• Prayer request for Croissant and his family.  His father suffered a stroke recently and Croissant is serving as primary caregiver.

Announcements:

• Mud Run sign-ups have been extended until 10/3.  Scheduled for 10/24 in Winnsboro down near Columbia.  Area 51 has about 38 PAX signed up and would love to hit 50 PAX for this CSAUP event.  Mermaid is Area 51 Mud Run Q for the fall race.
• EO Thirst is being held 10/4/15 at US National Whitewater Center.  “Bushwacker” race followed by Pig pickin and leadership talks from Keni Thomas, Ranger who served in Somalia, and Dredd followed by live music from Keni’s band Cornbread.  Details on the F3Nation website at link below:     http://f3nation.com/2015/08/27/eo-thirst-at-the-us-national-whitewater-center/