D://run.ConspiracyofPainbackblast

D://run.ConspiracyofPainbackblast

QIC: Greenspan

Date: 1/22/20

PAX: Cherry Pie, Lamb Chop, Red Barron, Snooki, Bevo/PertPlus, Cheesesteak, The H.O.G.

A cold morning awaited the 8 pax who gathered at Hanes Park. YHC made sure they didn’t stay cold for long.

Warmarama:
Lap around the parking lot. Gradually accelerating warmarama: Abe Vigodas, Downward/Upward Dog combo, Dive Bombers, Hammy Stretch, SSHs, Whirlies, ASTs and Michael Phelps

The Thang:
Mosey to the Intimidator
Run backwards up to Carolina
5 curb-to-curb bear crawls + crawl bears + Mike Tysons
Run forwards up to Jersey
5 curb-to-curb bear crawls + crawl bears + Mike Tysons
Run forwards up to W. 5th Street
5 curb-to-curb bear crawls + crawl bears + Mike Tysons

Mosey to Pilot View
Run backwards up to Carolina
10 Mike Tysons
Run forwards up to Jersey
10 Mike Tysons
Run forwards up to Summit
10 Mike Tysons

Mosey to playground, find a bench
Erkins x 10
Low Dolly x 10
Derkins x 10
Lunges x 10
Dips x 10
Side lunges x 10

Mary:
Cherry Pie Death Crunch (led by Cherry Pie)
Cobra Crunch

Announcements:
• YHC has Q tomorrow at the Distillery. We won’t run up either the Intimidator or Pilot View. Other than that, good luck.
• New Outhouse format kicks off February 3rd, also with $5 Footlong on Q. Location remains Leinbach Park, time remains 0530. First week of each month will be a Murph (using swings for pull-ups); third week will be an Iron Pax-like workout that repeats for three consecutive months. Weeks 2 and 4 are Q’s choice with a heavy encouragement to include kettlebells.

Prayer Requests:
• $5 Footlong’s father is at Forsyth with heart trouble.
• YHC’s father has completed radiation and has a scan for cancer in a few weeks.

YHC took us out with a prayer to the Lord.

NMM:
As always, some of what is written below actually occurred and is possibly attributed to the correct pax.
-The bear crawls/crawl bears/Mike Tysons were awful. To the point of failure.
-The Mike Tysons/run up Pilot View were awful. To the point of shortness of breath.
-There were some moans of delight during the hammy stretch. As in, the entire circle of pax moaned.
-Snooki rolled in, tires squealing, as we were taking our run around the parking lot. First words, “You’re the Q?” Typical. Snooki sprinted up all hills, including the leg of Pilot View from Jersey to Summit, which is brutal.
-“” -Bevo, at the top of Pilot View. YHC heard it because YHC had hands on knees gasping for air beside him.
-YHC didn’t hear Lamb Chop utter a word. We’ll assume that’s an endorsement of the beatdown.
-Cherry Pie when we arrived at Pilot View: “We were just here on Saturday.” YHC: “I know. I told you I was going to even the odds.”
-“Thanks for beating me up.” -Red Barron. Anytime, bro.
-“Good Omaha.” -Cheesesteak, twice, once on the Intimidator when YHC aborted “Monkey Humpers for the six” and second at W 5th when we decided to find a side path for our bear crawls/crawl bear to avoid rampaging drivers.
-Cherry Pie after CoT: “Everywhere I go, you’re Qing. This is stupid.”
-“Let’s not tell Van Gogh or Zima about the curb crawls.” -post-CoT YHC text to the H.O.G. The H.O.G. concurred.