Cheetah and the Snail

Cheetah and the Snail

QIC: Huckleberry

Date: 10/16/17

PAX: Touch Me Not, Splash, Manscape, Van Gogh

When I pulled into Leinbach park this morning, the parking lot was packed with eager PAX. Headlamps were already on and the stretching was complete.  I thought “wow, you post one picture of a lama and everyone wants to see what the workout will entail!”  But when I got out of the car, the large group of PAX took off into the mist at my 40 yard dash pace.  Turns out they were not here for my Q at the Outhouse, but for R&G.  I stood in the rain with Touch Me Not and thought that it was going to be 2 man workout.  But splash then emerged from his car asking why we were not standing in under the picnic shelter.  No wonder he’s an MD.  As Manscape and then Van Gogh walked up, the clock struck 530 and it was time to get to work.

Warm o rama: SSH, Windmill, Whirly has the clap, ISW

To the heart rate up, fast mosey down the street to Jefferson Middle school entrance and back to the tennis courts at the park.

The design today was a focus on working out at a fast pace and a slow pace (the cheetah and the snail). We turned on the lights to the tennis courts and got after it.  There are 3 courts.  On one side of the net, we did suicide sprints across the width of the 3 tennis courts.  Once completed with the suicide, mosey to the other side of the court and line up for snail work:

There are 6 sidelines to the 3 courts. We stopped at each sideline to perform IC x 10:

Slerkin

Merkin with pulse the bottom

Merkin and Hold 6 inches for 30 seconds

Wide Merkin

Diamond Merkin

Ranger Merkin

Return to Cheetah side for suicides. Then return to Snail side for IC x10:

Copperhead Squat

Squat with pulse at bottom

Al Gore for 30 seconds

Calf Raises

Right leg lunges

Left leg lunges

Return to Cheetah side for suicides. Then return to Snail side for IC x10:

Low Flutter

Penguin crunch

Heels to Heaven

Raggedy Ann

Freddy Merk

LBC

Return to Cheetah side for suicides. Then return to Snail side for IC x10:

Mountain climber

Peter parker

Parker peter

Carolina Dry Dock

Ski Abs

Plank for 30 seconds

Return to Cheetah side for suicides. Then return to Snail side for IC x10:

Merkin

In and Outs

Squat

Bobby Hurley

Burpee

Burpee

Return to Cheetah side for suicides. Then return to Snail side for IC x10:

Low Flutter

Penguin crunch

Heels to Heaven

Russian Twist

Freddy Merk

LBC

FIN!

Announcements: Sign up for Run the RAH.  The MEGA is coming up; clown car leaving from WS.

Prayers: Splash has a relative who is in Puerto Rico without power and limited water.  Rust Bucket has MRI coming up.

MC: limited today.  There was a push to having the workout under the shelter today but “we” elected to utilized the tennis courts.  We added in some bonus bear crawls and crab walks into the snail side which excited everyone.  Touch me not was excited that his gloves were cleaned today during the workout.

Van Gogh brought it today (as usual) but he was moving on the suicides

Splash had several “pleasant” comments under his breath. He voiced displeasure when he found out I was the Q- Hopefully the workout was sufficient

Touch me not continues to get stronger and faster. Maybe some new shoes and he wouldn’t slide all over the court on the suicides!

Manscape pushed hard all morning ; I’m not sure he ever gets tired!

Redeye, thank you for the keys, I left them in The Outhouse – Huckleberry