Pre Thang – The #cantores were wrong again, just like chicken little. Seven PAX left the #shovelflag at 05:30 in cool and cloudy conditions, no rain. We picked up Tito and Hawgcycle during the qtr. mile warm up for a total of nine.
The Thang – Mosey out and around to TU front lawn for warm up w/ BMJ’s x 10 OYO (Burp ‘n Merk Jumps are a new twist on a couple of old favorites: the Burp ‘n Merk and the Burpee Broad Jump.) Fun!
Mosey to Wolfpack Mtn. and take the #escalator to the top. Stop at each level and do the required pre-marked exercise:
Lunge to top of first incline
Level 2 = 10 Burpees
Level 3 = 20 Plank Jacks
Level 4 = 30 Merkins
Level 5 = 40 Squats
Level 6 = 50 SSH
Level 7 = 60 LBC — Plank up
Mosey to the bottom stopping at each station for another round and finish w/ 60 LBC
Quick Mosey to Wolfpack Hill and up the stairs to the top for a few Minutes of Mary — Dolly x 20, Crunchy Frog x 10, Leg Raise x 20 all in cadence.
Begin to run down the ramps, then switch to stairs and make a mad dash back to the #shovelflag when YHC realizes we have 2 minutes left… #cobains. Got carried away and no time for a dipfest.
TClaps to FNG Atticus, who was on IR for two months and posted to F3 for his first workout back. Nice work!
TClaps to Tito for a great shout out this morning. Good stuff!
TClaps to Reluctant Yankee for putting together the Christmas workout/party on Monday. Those who were there enjoyed the 2nd F!
Announcements:
Storyland @ 07:00 Saturday w/ RY and Mr.Awesome as your Q’s.
Rock City(Pontiff) @ 05:30 Monday w/ Hawgcycle as Q.
The Birdcage @ 05:30 Wednesday w/ (need a Q……)
Please get your donations in to RY by Wednesday so he can make our donation to the VA half way house.
Jackson Day 9k is on Sunday 1/4/15. Register here:http://theyatrace.com/node/70/registration/register
If anyone would like to join me for “The Battle of New Orleans”, I’ll be starting out at Wolfpack Mtn. AO around 06:00 that morning and running a 12 mile warmup out to the lakefront starting line, then running the race. This is a great point to point race that ends at Jackson Square. The after party always has good snacks: jambalaya, red beans and rice, king cake and beer.
Good Times!
Roots
