You never know what you’re going to get…..

You never know what you’re going to get…..

Coming into this morning I was going to do the torturous 1-mile opener with piles upon piles of running but I changed my mind mid prerun.  At Flash the audience comes in all shapes, sizes, speeds, and abilities, so only running is not going to make them faster…they/we need to get stronger.  Here’s what went down.

5:29 DiCCS given, let’s mosey!  At this point, Mad Dog had his shoes laced tight ready for the opening mile…AUDIBLE! Mosey to the middle school and circle up.

The Warmup:

10 SSH IC

Calf Stretch

10 Merkins IC

10 Plank Jacks IC

10 Mountain Climbers IC

5 Merkins IC

Lets Mosey!

The Thang:

Mosey to grass field beside BB court.

• Deadwood Ab Web

1 AH/4 V-ups @ 5/20 keep AH’s and switch to Back Scratchers… This burned pretty bad but I think I got points for finding some nice dry soft grass to use.

Mosey to Transporters Shed

• Donkey Kick Web – no merkins (those come later) 1 squat/4 DK’s – I truly forgot how terrible this is…..well done for all who completed!
• Burpee Mile! 10 Burpees at each end of the path x 4 – Meet at shed when completed.

Mosey to the BB court – Circle up –

• The wave of Merkins – Pax plank and hold, Merkins in sequence around the circle until the count is reached.  We had 17 guys and I called out 300….do the math. Well done guys!

Line up on sideline –

• Bear Craw across the court and run backward back
• Broad jump across the court and job back
• Bear Crawl and jog back – Let mosey!

At this point in the workout, ALL the buses were nice and warmed up. As we moseyed by we were instantly punched in the lungs with the thickest exhaust fumes I believe I have ever experienced while running at Cutheberson…It was terrible. Stop at benches

• 10 Derkins
• 20 dips
• 10 steps up – 2 MINUTE WARNING

Jailbreak to the end of the parking lot towards COT….mosey the rest of the way back.

DONE!

The Moleskine:

Good job guys! After today I realized that we have some STONG Pax amongst us! Some are runners, some are not…and that’s ok.  Post, work hard, and get stronger! Thanks for letting me lead and I look forward to the next time!

Announcements:

New AO – Fullmoon @ 5;15 Waxhaw Elementary – Video died – See Chastain for details

CPR – See Surge

New AO – April 1st – @ 6pm – Walnut Creek Club House –  Mountain Biking the Carolina Thread Trail – See Rockwell for details