I arrived unusually early today (5 minutes) to get in a good stretch, and I was greeted with Bogey on his way out. Bogey, the QIC, got an email at 5:20am that his 9:30am flight got bumped up to 8:00am! So Bogey passed the Q, and his beat down plan, on to me. Not because I was qualified or talented, surely not, but because I was the first one there. Hawg arrived next, fresh off his 50K mountain run. That’s right folks, a 31-mile run up and down the hills of Arkansas. It only took him 7 hours 10 minutes to complete. (GASP!) The only thing I can do for 7 hours in a row is sleep. Congrats and Kudos, Hawg. A few more sauntered in, the usually disclaimer, and off we go.
Throughout our gloomy beat down in the fog, Rudy ran laps around Pontiff in marathon preparation.
We moseyed to the usual starting spot. Hawg took the lead for the warm-up COP.
SSH x 30 IC
Merkins x 15 IC
IW x 20 IC
J-Lo’s x 20 IC
Low slow squats x 15 IC
Arm circles x 10 forward, 10 backward IC
Windmills x 10 IC
Next, grab a rock and mosey to the track. Begin the Bogey beat-down.
Run with rock 100 yards, leave the rock, and run 100 yards back to the starting point.
8-count-body-builers x 20
Run to rock, carry next 100 yards, leave the rock, and run 200 yards back to the starting point.
8-count-body-builders x 15
Run to rock, carry next 100 yards, leave the rock, and run 300 yards back to the starting point.
8-count-body-builers x 10
Run to rock, carry next 100 yards, leave the rock, and run 400 yards back to the starting point.
8-count-body-builers x 5
Circle up for more rock.
Rock shoulder press x 10 IC
Rock biceps curls x 10 IC
Rock rows x 10 IC
Rock squats x 10 IC
Rock chest press x 10 IC
Rock flutter kicks x 20 IC
Rock shoulder press x 10 IC
Rock biceps curls x 10 IC
Rock rows x 10 IC
Mosey back to the flag. Rudy joined us after his run. Count off, name-o-rama, announcements, special intections, and a prayer. We tried to do your proud Bogey!
Walleye
