Great group today. Wide range of folks, some runners, some not, some meat heads. I think I've been one of each over the years. Tried to make the workout support all needs.
The Thang:
- Run behind church, COP with things like SSH, squats, merkins, etc.
- Ran over to lot behind Eddie's Place, stopping along the way for merkins a few times.
- Once behind Eddie's, did sets of 10 burpees, 10 squats - walking out after each. 4 or 5 sets, can't remember.
- Ran to Hot Box, did 11's on vertical run where there is a slight incline. Donkey Kicks and Merkins.
- Ran outside Hot Box for some Mary, then Ran past Poppy's over to Leroy Fox parking lot.
- Completed circle of pain with merkins / plank jack burn down from 10/8/6 holding form, quick break, then 6/4/2.
- Ran to bars for dips - 15, 10, 5.
- Ran to side wall by Eddie's for people's chair multiple times with various versions of 10 count - and with some light headed dudes. GAAP used his German heritage, Black Jack used his East Tenn heritage, Backup used his Metro heritage.
- Did some lunges.
- Ran back to AO and did a SSH / Squat burn down.
- 2 more laps and then did COT.
Naked Moleskin:
- Appreciate the Pax that showed up today. Some guys coming back from injury, so tried to keep running distance tight as not to drop guys.
- Probably 2.3 miles, but the squats, burpees and merkins did a good job to offset distance. Hot Box 11s after burpees was good.
- Great chatter, always good to see the ragging.
- Lots of GAAP ragging too, or mainly Coach to GAAP. Certainly realize GAAP is injured so that was easy, and GAAP also likes to correct + direct at times which makes the target bigger. He is not the only one with that desire, as I did have 1 Pax seem annoyed I didn't say "starting position you're in it" during the Dips. That gets one full Randy Moss "Come on man".
- Great to see a Pax from Indiana showing up - Square.
- Chowda's watch is 30 secs fast btw. Just sayin'.
- Great to see Sump out, Wichita too. Booty requesting the heavy pump, low running and crushing it. GAAP grinding with bad knees. Backup getting lean and doing more runs, Noonan ageless as is Deer Tick and Film Festival, Lynchpin looking strong, Snowden appears to have cut his hair which may make him a little weaker. Blackjack's goatee is providing strength. Coach running strong, but arms are too long for merkins / burpees.
Always an honor to lead this fine group of men. Thanks for the opportunity Snowden and Chowda.
Announcements:
- New workout on Saturday, Carmel Park 7am, 45 mins only - ask Blackjack. Group discussion afterwards over coffee.