Most Tuesday mornings you will find me over at BRP leading a group of guys that are working hard to become better runners! That’s right I am talking about Iliad! But if you don’t mix up your routine you become a little stir crazy, so I agreed to find a Guest Q for the Iliad and lead another great group of guys at PAINinsula. It has been about almost 6 months since I have posted at PAINinsula and I was hoping I could still remember all the AO had to offer. Here is what happened…
Warm Up:
Run through HT parking lot over to the side road near the greenway entrance
SSH – 25 IC
IST – 15 IC
Windmill – 10 IC
Mountain Climber – 15 IC
The Thang:
Run down greenway to Charles Towne Lane and over to rock pile
Pick a rock that will make your mama proud
Travel with the rock to corner of Charles Towne Lane and Southport
Zamparini along the way
Line up with Rocks on the sidewalk
Curls – 10 IC
Shoulder Press – 10 IC
Skull Crusher – 10 IC
Squat to OH Press – 10 IC
Leave rocks on sidewalk
Nifty Fifty:
Bottom of Hill do 25 reps OYO of given exercise
Run to top of the hill
Top of Hill do 25 reps OYO of give exercise
Run to bottom of the hill
Burpees until everyone is finished
Round one – CCD
Round two – Flutter kicks
Round three – Monkey Humpers
Round four – J-Lo
Round five – Hand Release Mericans
In between each round back to the rocks for curls, shoulder press, skull crusher and squats OR Partner Work. Partner 1 has hands on rail, Partner 2 holds P1 feet so P1 is in Plank. P2 does 10 squats and 10 rows. Flapjack.
Zamparini back to rock pile and mosey back to cars
Mary round table
Moleskin:
- Outlaw, thanks for the invitation to Q. This is a special AO to me and I am honored to come back again and again
- Titan had some awesome gloves this morning! You can see his hands from a mile away. Apparently his M can hook you up.
- Thanks to Frosty for the Ruck Standard and the HC to the YETI! He has a habit of jumping into things last minute (F3GRH001)
- Mayhem can flat out run hills! Today and last week at Bonesaw I saw some impressive stuff.
- Hat Trick showed up 30 seconds late – but we circled back to get him anyway
- Seeing Cornwallis and Outlaw partner up was kind of funny. They seemed to enjoy it!
- Hand Release Mercians was great way to close the show. Luckily there was no encore.
- F3 is a blessing! Remember that and never take it for granted. There are men all over the Lake Norman area that need this in their lives right now. Most will not know it until they come out and post. Find someone, invite them, post with them and watch them grow!!