Run across the street to Arbor Dr, up through the cemetery, and to to top of Bad Idea
15 Mountain Climber IC
Run down Sharon until hitting Jerry Ln
15 Dry dock
20 American Hammers 2-1
25 Bobby Hurley
5 burpees at the start
Catch is that everyone runs the leg out and does the exercise but when you get back to the beginning circle back for the 6 and we do the 5 burpees together. Luckily the 6 found a good modification and we did less running on these brutal hills.
Stop at Bad Idea for 20 Big Bois. Stop after the bend for 20 Flutter IC. Get back loop around parking lot and hold elbow plank at COT for about a minute until time.
Thank you to Posse for letting me lead. Downtown Waxhaw is always a fun place run. Great job by everyone today, not much mumble chatter, too much running.
Lycan closed next week for convergence at Cutty. 6:30 holiday hours
IPC this week
Google Maps does not show elevation
Waxhaw Elementary is farther from Lawson than Cuthbertson
Let everyone know that there will be running for the people who would like to run and then …. well you know
Mosey around the parking lot to front of the school
15 Plank Jacks
Mosey to bus lot
Variation of a workout that Flanders did a few weeks back.
Start at spot 13 and do 13 Bobby Hurleys
Run to curb and do a burpee
Run back to spot 12 and do 12 BH
Back to curb and do a burpee
11, 10, 9…. you get the picture
Once finished we all circled back and finished the one last together (this was where people that wanted to run a bit less could have stayed but I thought it better for everyone to continue to stay together)
Finish and walk the 15 steps to beginning light post for Paula Abdul
Up 2 lights and 10 do Merkins
Back 1 light and do 1 burpee. Add 1 burpee every time until 5.
Circle back and finish together
Next up 4 corners. Run to first corner do exercise then come back and do 1 burpee at start. Don’t repeat exercises on the way to the next corner.
10 Big Bois
15 Heels to Heaven
20 American Hammer 2 is 1
Circle back and finish set up V-ups together
Few minutes left partner up with opposite speed. First partner holds a plank while second runs around small car island. 2 times each.
Great group of guys today of all speeds. We hit a little over 3 miles which I think is a good push for people who aren’t usually runners but still not a 4 mile Flash (you know who you are). Everyone stayed together which kept some good mumble chatter. Great push on the last corners lap with the front sprinting to the end. Some guys are hidden gazelles out there (looking at you Rockwell!) Thank you guys for a great workout and Schneider letting me lead!
CPR next Monday Sign up!
New Thursday AO launching April 1 at Walnut Creek clubhouse at 6PM – Mountain Biking
Murph coming up soon, start training
Mosey to Rudy’s Poop Palace and circle up:
15 Imperial Walker
Mosey to first circle for 7’s
Start with 6 merkins and 1 Bobby Hurley – work to 1 Merkin and 6 BH
When finished circle back and finish out with others. Foundation and some others in the flash mob got a cha-cha line going. I was able to join for a bit of pickempickempickem’s before hopping back into the mix and back to the start for some flutters until 6 was in.
Mosey to front of middle school
Half Lap around the circle then do exercise. 5 Times
Some did extra lap to bring up the rear. Then on your 6 for 40 American hammers IC, 30 Flutters IC, 10 Big Bois.
2 lines – Indian run back to COT and get a lap in around the parking lot when we got there. FINISH
Appreciate the Chicken letting me come out and lead today. Saw him mention that a gazelle was running Flash today and it still sounds weird to me. I wasn’t always a Gazelle so hopefully you guys who don’t think its possible…it is…there’s no secret pill or formula, just takes a change in mentality and grinding day in and day out! For instance, Tanyatine was out in front of me on the 7’s (great work brother!) so I decided to try and catch him instead of fall back. That work will help me get better for tomorrow and the next day. On our pre-run, Foundation and I saw O69 already crushing it, this guy gets it. Grinding every day, you are an inspiration brother keep up the hard work! Saw Schneider, Chicken, Sledge, and Rockwell pushing it. This group gave it their all even if it was a little higher on the mileage than usual (everyone remember to thank Cobbler for that). All in all great work and a lot of new faces I look forward to getting to know. Thanks for letting me lead you.
Oct 2 – Blood Drive sign up! Rudy buying pizza if we get 80
Nov 14 – Marathon, half marathon, 10K