Just around the block

Just around the block

Well, the weather looked pretty good for this morning when I checked earlier in the week.  After days of arctic temperatures in Charlotte, things were to start warming up in time for this Q.  They did warm up, but the rain I woke up to was an unwelcome surprise.  40 degree temperatures and rain…not the best combination.  Oh well…good thing I planned to keep this group on the run this morning.  Nobody was going to be cold.

So I drive in to the parking lot and all are still in their cars staying warm.  Only a couple minutes to launch, so we jump out of our cars, I give a quick disclaimer and off we go!

Run from Launch point to top of entrance 4, circle up for COP

COP – SSH, IW, MC (10 each)

Run out of entrance 4 and down Rea Rd to greenway lot at Bevington

COP – Jack Webb – start at 5, go up to 10

Run down Bevington to intersection with Elm

COP – lower body – slow jump squats for about 1 min

Run up Elm to intersection with 51

COP – 2min abs (20x dying cockroach, 20x flutter kicks)

Run down 51 to intersection with Rea

COP – burps

Run to entrance 3 (0.13 mile)

COP – plankorama

Run to small pavilion near soccer fields

Exercises on benches – derkins x25, dips x25

Run to entrance 1

COP – slow merkins x6 (Q-fail)

Run back down 51 to Rea and turn back down to entrance 3

COP – burps

Run back to launch

COP – LBCs x25, dolly x25

Done – 3.2 miles and plenty of exercises in the bag.  Nice way to start the day!

NMS:

I’m an engineer, not an artist.  Well, actually I guess I’m a banker now, but I have an engineering degree.  Anyways…point being…I’m not the most creative guy in the world.  So hopefully what the workout lacked in creativity it made up for in effectiveness.  Tried to keep us moving most of the time.  We got over three miles under our belt and quite a few exercises (upper, lower, and core).

McGee, Turkey Leg, Brillo, and Rachel were out front for a good portion.  I may have missed someone else…so my apologies.  I heard all about McGee’s 100 burpees / 100 days goal.. what the???  Anyways, being out front this morning meant he could get to our rally points early and knock out plenty of bonus burpees.  Glad its you and not me brother!  I had a few burps in the plan, but not what you knocked out this morning.  Great work.

Great work by all the men out there this morning!  Always fun to get back to Anvil.  I hope to get back more often as The Charge is now retired.  Thanks for the honor of leading this morning.  Hope it was a good start to your day.

Announcements:

• Joe Davis Run was postponed from 1/7/17 to 1/14/17.  You can still register at https://joedavisrun.racesonline.com if you want to jump in.
• Saturday workouts will converge at RockZero – McGee on Q
• Church on the Streets – looking for volunteers – 1st Sunday of the month – there is a Sign-up Genius, ask Strawberry