it was a gloomy morning defined. 39 degrees, low visibility, high humidity.  The ground was wet and colder than the air. Perfect for a beatdown for 22 pax, all of who left Nails high and dry yesterday in the extreme gloom. #justsayin’.

YHC just felt like running, so here is what we accomplished:

WARM-O-RAMA:  Mosy to the Country Park entrance for a:

Burpee circle:  Three times around for each exercise:

SSH

Hillbillies

Chinooks

Goblet Squats

Imperial Walker

Straight into the THANG:

  1. Double Applesauce mozy to Graveyard Parking Lot: when a pax is passed he does Two Merkins before the sprint to the front.

2.   Legit Suicide Progression

FIRST LEG:

Partner 1

Run Traditional Suicides

Partner2

Hold legitimate straight plank

FlapJack

SECOND LEG:

Partner 1

Run Suicides – This time do 5, 10, 15, 20 Merkins at the cones.

Partner2

Hold legitimate 6”  THIS looked great on paper, not so great in practice…

FlapJack

LEG THREE:

Partner 1

Run Suicides – This time do 5, 10, 15, 20 Jump Lunges (count both legs) at the cone

Partner2

Hold legitimate air chair

FlapJack

3) Double Applesauce Mosy To the Love Deck: when a pax is passed, he does one burpee before sprinting to the front.

Partner 1

Box Jumps – 10 (OYO)

Incline Clap Merkins – 10 (OYO) Watch yo face on these

Dips – 15 (OYO)

Decline Merkins – 10 (OYO)

Burpees – 5

Bench Squats-10 (OYO)

 

Partner runs around tennis center down steps, up heartbreak hill and back to the love deck.

Flapjack

6MOM:

American Thor:  1 WWII sit up to 4 American Hammers, progress to 10/40.  #nuffsaid

Moleskin:

  1.  A lot of mumblechatter during the 6inch plank. A lot.
  2. Prayers for Virus who is recovering from surgery and Royale who was in a car accident

ANNOUNCEMENTS:

  1.  Stinky Cheese is orgainzing the shoe drop at Fleet Feet and other AOs. We all have tons of old shoes lying around, turn them in!
  2. Stinky Cheese is also orgainizing an event at Shelleys House to refurbish the home of a single mother in need.  Stinky Cheese on Twitter: “@F3Greensboro See Shelley’s Project Details! March 12 Work Day!! https://t.co/5M5JOA7Eve”
  3. New AO launching at Mendenhall Middle School at 7am this Saturday. Our beloved Butt Fumble on the Q.
  4. New AO launching on 2/27: Northern Ruckus. Jesse Warton at 7am.  Jolly Roger from Isotope on the Q.

COT:  My main man Jitterbug took us out. Thanks, brother!

It was an honor to lead today.

Aye,

Matlock

PAX: Matlock

QIC: 02/17/16