A Change is Gonna Come…

Pre-Thang: YHC planted the #shovelflag at 05:15 and went for a warm up run and was pleasantly surprised to return and find the PAX quickly multiplying to a total of 9.  Thought we might see Rev, but guess he  was pedi-cabbing it all night…

The Thang:  Mosey out and back approx. 1/4 mile to front lawn of TU for warm up w/ BLIMPS:

Burpees x 5, Lunge Walk x 10(each leg), Imp. Walkers x 15, Merkins x 20, Plank Jacks x 25, Squats x 30.

Mosey to Wolfpack Mtn — Lunge walk first incline, then all the way up.  Sprint the inclines and recover on the flats.  Plank up and wait for the six.

–Before we take off YHC explained to the PAX that we may encounter #suddenchange during this portion of the workout.  If we come in contact with a vehicle, drop and 10 Burpees OYO.

At the top recover and watch YHC attempt to demonstrate the Cliff Hanger Merkin… Not today fellas… Cobains to the PAX for that fail.

Regroup with a quick Minute with Mary  — LBC’s & Hello Dollys x 20 in cadence.

Partner up — 1 starts doing the required exercise and 2 runs one level down and back, then switch. Round 1 — Burpees, Round 2  — LBC’s, Round 3  —  SSH, Round 4  —  Plank Walks/Holy Craps(a real #crowdpleaser at this point)  —  Plank o Rama until the six.

Recover and Mosey down the mountain and back to the shovel flag.

Almost all the way down, YHC could hear the garbage truck and knew change was a comin’…

Everybody down for #suddenchange  — Burpees x 10 OYO

Continue the mosey and what do you know, two more cars — more #suddenchange  — two cars, but only 10 Burpees due to time constraints.

Sprint back to shovel for COT

TClaps to Amnesty for his 4th consecutive post and for volunteering to bring the #shovelflag to #storyland tomorrow for a guaranteed 5th post in a row. #wherey@napoleon?

TClaps to the PAX for covering 2.6 miles today  —  the majority of which was running up and down the mountain.  Might feel that tomorrow…

TClaps to Splash for his shoutout today.

Welcome Back Kotter err Sweeper, finally back from Thanksgiving…

Announcements:

Storyland Saturday  @ 07:00 w/ Hawgcycle as Q plus Redfish ??

Rock City (Pontiff)  Monday @ 05:30 w/ Hawgcycle/Boss Keane as Q

Cooter Brown’s  Monday @ 6:30 PM  Holiday Workout/Party  —  We’ll plant the #shovelflag on the levee across from CB’s and run through a quick  45 minute Christmas themed set, then grab some food, drinks and second F and check out a bit of the Saints game.

We are making a donation to a veterans halfway house for Christmas.  They need t-shirts and black/white socks.  If you would like to participate, please get your donation or $5 to Reluctant Yankee between now and Christmas Eve at the #birdcage so he can deliver.

Jackson Day Race 9k is 1/4/14 @ 08:30.  Be sure to sign up and run with your F3 brothers and if you’re in the mood you can join me for all or part of my 12 mile warmup starting at the Wolfpack Mountain AO @ approximately 06:00 that morning and running to the starting line near the lakefront. Lemme know…

Good Times!

Roots