Not a Runner are You???

Not a Runner are You???

8 PAX at McKee Rd Elementary for another Saturday morning at the original Area 51 workout.  Welcomed Little W to our group as he made his first appearance at this AO, capably subbing in for his 2.0, McGee, who was recovering from some nasal surgery last week.  Informed YHC that he typically posts at Core workouts in Metro and, with having had knee replacement surgery, did not run too often.  Little birdy told him YHC was not too much of a runner, which I will not deny.  Will run, but not real fast.

With 7 PAX in tow, we launched for an easy mosey to the other side of the school yard.  Quick circle back to pick up Donkey Kong as he arrived at 0701 and then we headed down to bus parking lot and circled up for COP:

• Squats x 15 IC
• IW x 20 IC
• Merkins x 15 IC
• MC x 20 IC
• Plank Jack x 20 IC
• Dolly x 15 IC, hold’em
• Flutter x 15 IC, hold’em
• Rosalita x 15 IC

Little mumble chatter about the extra work in COP but a little core/Mary never hurt anyone.

Time to loosen up the legs, so lined up at one end of the bus parking lot for the following:

• Karaoke (R) length of the lot
• Karaoke (L) back
• Back Pedal length of the lot
• Back Pedal back
• Shuffle (L) length of the lot
• Shuffle (R) back

After the last round we headed up McKee Rd to the neighborhood just up the street.  Starting at the entrance we ran down the main drag, stopping at each side street for increasing reps of called exercise (2, 4, 6, 8, 10):

• Rd 1 – Merkins
• Rd 2 – Jump Squats
• Rd 3 – LBCs
• Rd 4 – Lunge walk to 1st side street, run/jog to 2nd street & keep alternating to the end

After short plank to wait for the 6, gathered PAX up to continue trek up McKee Rd.  Made our way to the next development and headed up the main drive to the first traffic circle.  Time for the Triple Nickel with CDD at the other end and Prisoner Squats when you get back to the traffic circle.  5 reps each end with 5 complete loops.

Time for a little break from the continuous movement, so we headed over to the fountain near the community pool.  Completed the following:

• Dips x 15
• Derkins x 15
• Rinse & repeat x 2

Headed back out to McKee Rd and lined up at the neighborhood entrance for an Indian Run back to the school.  Once there we headed over to the wall at the front of the school for the following:

• PC x 60 secs (w/ arm presses)
• Lunge walk across the bus parking lot
• PC x 60 secs
• Lunge walk

Made our way through the parking lot back to the playground near the launch point.  Final round of circuit work:

• Toes to bar or Hanging knee raises x 15
• Plank walk on the curb for 5 parking spaces
• Rinse & repeat x 2

Circle up for 6 MOM (PAX choice)

• Freddie Mercury (O’Tannenbaum)
• Jack Webb (Donkey Kong)
• Can Opener (Pop Tart)

COT

NMM:

• Great to have Little W join us as a site FNG.  Hung in tough, though we did complete a little more running than he is used to.  Prayers were lifted for a clean report for his M this week as she battles cancer.
• Lot of mumble chatter about the shoulder and quad focus this week.  Pop Tart always willing to put forth his two cents.  Always makes the workout go a little quicker if PAX are providing colorful commentary.
• Good to see Young Love back out at McKee.  Looks to have recovered from his surgery earlier this year.  Know he has been posting to some of the gear workouts but always makes for a nice addition to the bootcamp crowd.
• Kudos to Squid for watching out for the 6.  Usually running with the guys up front but kept on eye on the guys bringing up the rear this week.  Hopefully still got a solid workout in.

Announcements:

• Area 51’s CSAUP event, Southern Discomfort, is scheduled for 10/22/2016.
•      Preblast is available here: http://f3nation.com/2016/09/18/2016-southern-discomfort-preblast/
•      Sign-up is here:  http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
•      Service element for Southern Discomfort:  Collecting donations of $s, single snack packs, bus passes, and gift cards for The Relatives, a system of resources that helps children and youth find shelter and support.  See pre-blast for additional details.  Drop off donations at workouts.
• Please keep Huggie Bear and his family in your prayers.  His mother passed away recently.  He’s back in town now.
• Prayers also go out for the family of Little W.  His M, Ruth, is battling ovarian cancer and they are scheduled to receive results of recent scan this week.  Prayers were lifted for a clear scan.