Mudrun Friendly

Mudrun Friendly

The tweet the night before stated “mudrun friendly.” What it should have said is we are not going to work too hard on the legs minus a little mosey.  Eleven men decided to assemble and join me in my first Q at #F3TheMaul since my broken wrist.  5:30am came and off we went!

Did not have a plan today because I wanted to see who showed up to base what type of work we were going to get ourselves into.  It usually works better this way.  The AO has so much to offer you can pretty much find something to get into.

Warm Up: Disclaimer was given.  Thirty minutes of IW was called but was quickly changed to x 10.  Slow squat x 10.  Slow merkin x 10.

Enough of that.  We mosey over to the intersection of Ballantyne Trace and Forum Ave.  The three legged star fish was named and instructions given.  You were to partner up based on opposite speed.  Partner one would do the called exercise while partner two held a perfect plank.  We ran to the bottom of Ballantyne Trace, the top of Forum Ave and the top of Ballantyne Trace.  Round one was twenty diamond merkins, round two twenty wide arm merkins and round three twenty merkins.

Mosey back down Elm Ln towards the theater.  Stopping along the way twice for slow merkins in cadence x 20 and one more time slow American Hammer aka Russian Twist x 20.

Stop again in the parking lot beside the theater for slow count merkins x 15.  Recover and mosey towards the parking lot next to the BofA kiosk.  Partner back up with your original partner.  Three rounds with partner one run around the two islands and partner two holding a perfect plank until partner one returns.

I tried to dress up the merkins suicides as similar to merkin suicides but this group is much too smart for that.  We did four parking lot lines with ten merkins at each stop.  Plank till the six returns.

Get back with your partner for partner hand slap merkins x 20.  Lots of grunting was heard at this point.  Recover and mosey back to the launch point.  Stopping along the way for American Hammer x 20.

Circle up for Mary.  I asked who had not Qed before.  We have a very experienced group because only Pebbles had not Qed.  He lead us in the first round of mary with heels to heaven x 20.  Loogie called dying cock roach.  Go Daddy called Rosalita and Fire Hazard did flutter x 20.  That was a wrap!

Moleskin: We had a lot of guys out this morning participating in the mudrun.  Should be a great time. I did not want to burn up their legs along with Haggis who is doing a mere 100 miles this weekend!  I think we accomplished the goal of taking it easy on the legs.  There was some complaining about the upper body being overworked but everyone should have plenty of time to recover.  Besides the water at the mudrun is going to be so cold you are not going to feel anything below your head anyway.  Good luck to all of the pax heading down that way on Saturday.  Have fun and be safe!

Good luck to Haggis and the men he has recruited to help pace him on his journey through the woods.  Haggis is doing five laps for a total of 100 miles.  You are made for these types of events.  It is nice for Honey Bee and Strange Brew to volunteer to be out there pacing Haggis at night.  You will get it done I have no doubt.

Announcements: Pay for the bus if you are going to the mudrun.  There are links all over Twitter.

That is all.  Have a great day!