We take a run in the dark

Preamble:

While NLB is out for another week with administrative difficulties we decided to meet anyway at Caney Creek. And this is why you have to keep the lights on at all AOs posted on the F3Nation map… We had two down range PAX from Richmond Hill for or 0515 start at the creek.

It is always a pleasure to meet visitor posting DR and especially fun for me since they are from my home town (well, almost. Richmond Hill is outside Savannah). So as the clock struck 0515 and Nacho as in the house as all selected a girlfriend for the morning and moseied on down the parking lot.

Warm-O-Rama:

We circled at the back of the parking lot for:

• SSH
• Weed Pickers
• Imperial Walkers

And then descended into darkness of the trail.

The Thang:

Trail Run with Pain Stations

For the first part of our morning we ran with the girlfriends to each 1/10th of a mile marker on the trail and stopped to perform an exercise. Starting at marker 5 down to 1.

Exercises with the bags:

• 20 Squats
• 20 Curls
• 20 Skull Crushers
• 20 Merkins on the bags
• 20 Bag Swings
• 20 Bent over rows at the other side restrooms

We then went to the parking lot and parked the Girlfriends while we:

Dora 1, 2, 3

Partner up. 1 partner runs while the other performs exercises for a total count for each pair:

• 100 Merkins
• 200 Squats
• 300 LBC

Back to the trail…

We retrieved our Girls and headed back to the other side stopping for:

• Merkins
• Bent over Rows
• Skull Crushers

We took the short cut up the back of Mount Caney to the “track” at the top.

We stopped at the wall for 20 Derkins then continued on to the flag for

Mary

• Gas Pumpers
• Oblique Left and Right

0600

COT:

Convergence on October 19th at The Gladiator

TAP for Zohan’s M going in for a procedure next week.

Naked-Man Moleskin:

It’s always a pleasure to welcome guest. Sounds like Trophy and Grumpy will be out at The Rubicon tomorrow.

4 at coffeteria at the Brookwood Starbucks