0510 Run standard with Don Ho, Frodo and Slingshot
As my first Q we decided to keep it simple and during my mumble description of the workout Don Ho decided he couldn't wait for instruction and yelled to get moving. I directed pax to the Birkdale Golf parking lot where the thing began.
The Thing:
*Lunge roughly 50 yards to the third light post
Mosey around the island to the same light on the opposite side
*Bear crawl 50 yards to the end and mosey to Arnies Army Pull station
*20's: pull ups, lunges (10 each leg), squats touching the ground with a calf raise at the top, merkins
mosey to knox hill, repeato, mosey to Arnies Army repeato, mosey to Summit Coffee repeato, big parking lot loop followed by Mary for 5min.
80 lunges, 80 squats + calf raise, 80 Merkins, 40 pull-ups + 3.3 miles
Next time I know not to worry about PAX arriving slightly late (The Count) to provide instruction, Don Ho waits for NO ONE. Keeping it simple makes things much easier for everyone as we are scattered all about. Kosar knocked out some serious lunges without proper instruction on the count from YHC. Frodo and Swingstate pushed the pace as usual while we all tried to see through the sweat. While Scrappy, Kosar, Count and I did Mary, most pax were running loops to hit 4 miles. Who would have thought the "Runner" would be short on the running? AM-PM loved it so much he almost puked and I managed to cut my hand in the parking lot bear crawling to complete the blood and guts initiative today. Noticeably absent were Popcorn and Cherry Bomb for my VQ, tear drops. Let's embrace more leg days fellas!