Simple…but Effective

AO: Big Creek

When: 2024-05-15

QIC: DirtyMO

PAX (6): Crab Cake, Mantooth, Napalm, Spit Valve, Valley Girl


The Pre-runners came blazing in from their pre-run marathon just in time to get started. Did a little mosey around the parking lot with some warm-up exercises:  SSH, weed pickers, hill billies, good mornings.

The Thang:

Moved to the pavilion for Round 1:
  • Merkins, Bench Squats, LBC's.  Performed 3 sets in cadence
  • Ran the bean
  • Durkins, Split Squats, 3 count flutters.  Performed 3 sets in cadence
Moseyed to coupon pile for Round 2:
  • With coupon, performed a round of core: twist and press, on the shelf, around the world
  • Ran the hill and performed three burpees at the top
  • With coupon, performed two rounds of CPR: Curls, Overhead Press, Tricep Raise (skullcrushers)
  • Ran the hill in between each set with three burpees at the top.
Back to the flag for some box cutters to close out our time.


Prayers to Swipers family as they learn good news regarding his sons procedures. Prayers to Snoopy PAX from Grindstone for his father in law's lung cancer surgery Announcements:  Murph details coming, June 8th Night Shift run details coming  

Naked-Man Moleskin:

Always a pleasure to lead you men...signing up to Q also helps keep me accountable to the gains I want to achieve while fending off the dreaded fartsack.  Remember: "If you aren't willing to work for it then you can't complain about not having the results you want to see".

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