• When: 8/6/18
  • Workout Style: Boot Camp
  • QIC: Gertrude
  • PAX: Flipova, Deebo, Winnie-the-Pooh, Jang-A-Lang, Madoff, Aflac, Lassie, Rooney, Bayliner, Second Mile, Bunion, Costanza, Puddles, Doogie, Reef Donkey, Elmer Fudd, Uzi
  • AO: Back Blasts, Morehead City, Sanitary Parking Lot, Table Setter

18 met at the Sanitary this morning, including two from off, for a workout requested by Shroom, one with plenty of upper body work, while still putting in some miles. Of course Shroom fartsacked, but he did give me an HC for the Dread tomorrow. We shall see. Anyway, with no FNGs, the intro was skipped and we were off to Big Rock Landing for the first stop of a rolling . . .


@ Big Rock Landing – 15 SSHs IC

run two blocks to 10th Street – 15 Sun Gods IC forward, 15 reverse

run two blocks to 12th Street – 15 Cotton Pickers IC

run two blocks to 14th Street – Merkin’s Dog (10 merkins SC, downward dog stretch, 10 more merkins)

run two blocks to Shevans Park for . . .


One partner ran around the playground and back to the picnic shelter while the other exercised.

75 Derkins, 100 Irkins, 150 Dips

We then ran to St. Egbert School for . . .


Burpees and Wojo Squats

Then on the return trip, the pax was instructed to stop at 14th Street, 11th Street and then at the Big Rock Fountain, with the option to either plank or pick up the six. Once we were all together at the fountain, it was time for . . .


One partner ran around the fountain, while the other exercised.

50 Merkins, 75 Carolina Drydocks, 100 Plank Jacks

We then moseyed back to the Sanitary for . . .


LSF – Madoff

Hello Dolly – Lassie

Freddie Mercury – Costanza


The goal this morning was 3 miles and we ended up doing 3.6. Prayers were asked and given for Lassie’s brother who was just diagnosed with cancer, and Madoff took us out in prayer.

Tomorrow is Day Three of Gertweek at the Dreadnought. We will go far, but for those of you who are worried about keeping up with the gazelles, don’t worry, we will be returning the same way we go out.

As always, it was an honor to lead.


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