14-Jul-2018
Four PAX posted to the Grill this morning to partake in a trail blazing adventure. The disclaimer was given on the run and was necessary as we traversed uneven trails, dodged poison ivy, dog land mines, lay in tick-infested grass, and attempted new exercises.
Warm-a-rama: SSH, Abe Vigoda, Grass Pickers, Quad Stretches, Mountain Climbers, Best Stretch Ever
The Thang: Trail Run – cross Schuylkill River to Wetland Trail (~ 2.5 mile loop)
This workout was fluid as we adapted to whatever the trail offered us. Between stretches of running we did the following:
• Nur across bridge (which goes on further than anticipated)
• Crowd Pleaser (1 Merkin:1 Groiner, increase to 5:5 and back to 1:1)
• 20 American Hammers
• 10 each Panerkins/Power Merkins (both decline and incline)
• 20 Squats
• 20 Flutter Kicks
• Plank Hurdles for ~ 50 yards (and up hill)
We arrived at the parking lot for the Bartram Trail and conveniently found a metal gate across the road to the dam. As YHC has not yet experienced Cliff Hanger Merkins, this was a great opportunity. Mr. Clean lifted my feet up while I tried out the exercise. It worked great and even better when Mr. Clean decided to modify up by doing overhead presses with my legs. Each got a turn and we continued on our trek with the following stops:
• 20 Star Fish Crunches
• 10 Sphinx Merkins
• ~ 10 Side to Side Merkins
We arrived at Industrial Drive and to catch attention of passing motorists, traversed ~ 50 yards with Walk Like and Egyptian (Lunge and hold with twist into the lunge, last in line jail breaks to front of line and all take next lunge step). We continued our run to the Schuylkill River Trail and found an embankment that called out for us to do 4 rounds of Clock Merkins. For the final leg of our journey, Ringworm challenged us to a sprint back across the bridge, which, of course, he won due to his jackrabbit tendencies. He then further distinguished himself by pointing out that the ramp down from the bridge offered a prefect spot to do 20 Dips.
We all arrived back at the shovel flag with ~ 6 minutes to spare so we ended the workout with Dealers Choice of 6 minutes of Mary: Freddie Mercury, Six Inches, Side to Side Crunches, Dolly.
COT: Announcements – upcoming Convergence in Reading, plans to do a Boulder Scramble at Blue Rocks Campground. Count-a-Rama, Name-a-Rama, Prayer
The workout was followed by our usual coffeteria at Four Twelve Café where we met up for the second week in a row with Bones and another future F3-guy (he just doesn’t know it yet) who had a tennis match. The coffee and camaraderie where excellent, of course.