Triple Turkey, 3rd Q of the Week

Triple Turkey, 3rd Q of the Week

After a quick Ballantyne lap with Fire Howard and the Palmetto Boys (Thin Mint, Frasier, Bunker & Bratwurst), I panted the disclaimer and headed to familiar territory.

Courtyard by Marriot Lot Warm-up
Side straddle hop x 20
Imperial walkers x 15
Mountain climbers x 10
Low, slow squat x 10
Peter Parkers x 10
Arm circles x 10
Mountain climbers (Right arm up/left arm up) x 10

Loch Ness Lap – Triple 7 Tribute
7 Bulgarian split squats (each leg), 7 squats at patio 1, patio 2 & picnic tables

Fitness trail – Savage Race circuit
Shimmy across low parralell bars, swing across high paralell bars run across bridge to pull-up bars for five good ones. Repeat three times.

Bagpipe Hill
Partner-up for Catch Me If You Can. P1 runs, P2 does five hand-release merkins and tags P1. Switch and repeat up the hill and across the bridge.

John J. Delaney Burpee & Bear crawls
5 burpees at five parking lot islands
5 bear crawls at next set of islands

Ballantyne Village Deck Ascent
Burpees at each ramp with escalating merkins from 1 to 8 at top of the deck.

Fast finish
Down the steps and jail break the last 100 yards home
Merkins & Mary fin

Moleskine
Today was cold, especially if you didn’t wear gloves. We covered more than 3.5 mi and handily fulfilled the merkins/pull-up challege challenge. I’m proud of this group of vets and newer folks. Despite the higher milage, we mostly stayed toghether (unless you Gumbo at left your hat at Bagpipe Hill). Frehley called me out for recyling the mountclimber-centric warm-up. (I will retire it.) Special thanks to Brat for arranging the pre-run to circle back to the Vine. After three Qs and three BBs, I’m out.

Announcements
Providence Presby Wall Project March 18
Brolympics April 22