Ye Old Man Reaches His Goal!

Ye Old Man Reaches His Goal!

It has been too long since YHC had posted (or led) at The Rock.  Thank heavens I have a phenomenal co-site Q.  That said, I pulled out a favorite workout plan of mine I affectionately call “No Outlet Hell”.  We gathered for a quick disclaimer (both legal and admittance that I gained 5 pounds on vacation last week and it would show it in my performance) and headed toward the front lawn of Calvary.

Warm-Up:

• 20 SSH
• Mosey to the corner of Cary Ridge and 51
• 20 IW

I explained to the men the premise of No Outlet Hell.  We will run along Cary Ridge and Bevington and back up Rea Rd. to Calvary.  That stretch equals about 3.25 miles.  At each cul-de-sac (there are 8) we will stop for 20 of the stated exercise.  Here’s what we did:

• Merkins
• Lunges
• Rosalita
• HR Merkins
• Squats
• LBC’s (with two sets of sprints around a cul-de-sac garden mixed in)
• Decline merkins (20 as a partnered team with some running in between)
• Freddy Mercury (I called them Freddy Kreuger at first….I already mentioned I hadn’t Qd in a while)

As we waited on the six back at Calvary (I was part of the six by the way), extra LBC’s and planking.

Mosey to the hot box:

• 20 incline merkins
• 20 dips
• 20 flutter
• 15 Incline merkins
• 15  dips
• 15 flutter

During hot box time, Marlin mentioned he volunteers at Calvary and is responsible for soccer field management, including moving all of the soccer goals (there are about 18?) to the side of the field so he can chalk line the fields.  Time for an audible….

Mosey to the soccer fields.  Pair up and each pair runs to a soccer goal and carries it to the far left of the soccer fields near the sidewalk.  Once you put down the goal, run to the next one and repeat.

Mosey back to the cars

COT:

We covered 4.25 miles and got in a lot of good work along the way.  We also got a chance to help out Calvary, a great partner for us all in F3!  Thanks to Marlin for the idea.  I forgot to mentioned we had some youth with us today…..Drago, Nemo and Rapper’s Delight are all in their teens.  A few of us got dusted by them during anything sprint related.  E Trade, on the other hand, hung with them and sometimes led them….awesome work you four!  You’d be even more impressed by E Trade’s speed if you saw the shoes he was wearing. Let’s just say my father (who is 74) has a similar pair.

Thanks men!  It was a pleasure!

Announcements:

Area 51 pool party tonight at Candlewyck

Gummy, thanks for the great take-out!