PAX:
Bagger Vance, Shoeless Joe (FNG), Princess Aurora, Cowboy, Deep Dish, Right Said, Bad Boy, Brother-At-Law, Bicentennial Man, Umbrella, Black Lung
QIC:
Vegemite
Yesterday was YHC’s birthday, and I wanted to put something together that would keep up with the recent trend of running oriented workouts at Stonewall. BV brought out an FNG (Shoeless Joe), so I made sure to drop the disclaimer at 5:59:30. After that, we circled up for:
WOR:
SSH x41 IC (41 was the number of the day. ? It was at this point BV asked if this was my birthday or something.)
Good Mornings x10 IC
Willie Mays Hayes x10 IC
Baby Arm Circles Forward x10 IC
Baby Arm Circles Reverse x10 IC
Air Presses x10 IC
Slow and Low Merkins x10 IC
THANG:
Since 41 was the number today, we started out with 41 burpees. 10 on the minute for 3 minutes and 11 on the last minute.
After that, I just felt like running.
We ran out the Sevier parking lot and down Linden Lealand over to the 440 Greenway Park (4GP for short). Once there, we ran all the way up the hill to the top of the loop and back down to Sevier Park. We ran this loop 4 times during the course of the workout. Each time back at Sevier, we’d do a little COP that consisted of:
Round 1 & 4:
WWI x16 OYO
Alabama Prom Dates x15 IC
Merkins x10 IC
Round 2:
Flutter Kicks x16 IC
Alternating Shoulder Taps x15 IC
Merkins x10 IC
Round 3:
Big Boy Sit Ups x16 OYO
Hello Dolly’s x15 IC
Merkins x10 IC
Four laps to 4GP and back ended up right around 4.2ish miles. I was shooting for 4.1ish, so we’ll just call that extra tenth one to grow on. We still had a few minutes left after our last round, so we moseyed over to the swing set for two sets of:
Wall Dips x21
Incline Merkins x20
We moseyed back to the parking lot for MARY:
Good Mornings x21
Willie Mays Hayes x20
I figured everyone needed a good stretch after putting in four plus miles.
BH:
- Stonewall is still happening next week even though there are a couple of other events going on the same day.
- TN CAN RUCK next Saturday at 2:00 p.m. Touch base with Princess Aurora if you’re interested and haven’t signed up yet.
- Warpath takes place down in Franklin next Saturday too. Feel free to double up if you’re feeling squirrelly.
Thanks for allowing me to lead yesterday morning. It’s always a pleasure. Thanks for all of the birthday wishes too!
SYITG,
Vegemite