04/22/2023 - Grill - On the Fly

9 PAX posted for what was supposed to be a trail run workout that we modified on the fly.  It was great to have Bed Bug return for the beatdown!

Warm-a-rama: Arm Circles, Trunk Rolls, Abe Vigoda, Imperial Walkers, Toy Soldiers, Side Lunges, Merkins, BSE, Cobra/Downward Dog, Plank Jacks

The Thang

We headed out across the river for a trail run but aborted about 1/2 mile in due to Woz sustaining a calf injury.  Be prepared to modify and deliver a decent workout despite the original plan!

We stopped along the way for:

• 10 Dips (IC)
• 5 Clock Merkins at 12, 3, 6, and 9 o’clock on a hill beside Industrial Drive (IC)
• 10 American Hammers (IC)
• BTTW
• 10 In/out (IC)
• Irkins

Ran to the end of the bridge and then back and forth to Woz until he reached the other side.

Mosey to the pavilion

Q point by Potsie on Exhortation

Bulgarian Split Squats

Mosey to the playground

• 2 groups for Morning Call — Hold plank and in turn, each PAX does 5 Pull ups and return to plank (2 rounds)
• 3 PAX (3 groups) did Underdogs while other PAX did continuous Step Ups
• 3 PAX (3 groups) did Ab Rollouts while other PAX did continuous Step Ups

Mosey to the bandstand

Mary: Dealer’s Choice — Wall Sits, WWII, Freddie Mercury, American Hammers, Box Cutters, WWI, LBC, Flutter Kicks

COT: next week the Spring Chicken 5K will be held at the Grill; we’ll be doing a shortened “easy” pre-race workout; Sign up for the F3 PA convergence being held the end of June; prayers for Potsie and his M as they travel to Florida for a friend who lost a son to suicide; prayers for Pocahontas’s father-in-law and for a friend of Pork Chop who was diagnosed with cancer; continued prayers for Woz’s M but praise for improvement in her condition

Most of the PAX went to Four Twelve for coffeeteria where we met up with a few other guys and EH’ed at least 3 other men who said they would come out our next workout.