No Running (I Promise)

AO: The Hooch

When: 09/10/2018

QIC: Feathers

PAX (): Boomer, Jimbo, Scrooge, Saint20, ReadyMix, Simba, Piggy, Sunshine, Splinter, Sneakers, El Matador, Meadowlark (FNG), Feathers

13 strong at The Hooch this Monday morning, including 1 FNG – welcome Meadowlark.

Short warmup run with side-sides, high knees, butt-kickers.  Q forgot to do a few warmup exercises because he was so excited to get started.

The Thang

Continuing a theme initiated by The Zoo, we commenced an homage to Burt Reynolds with a ‘Cannonball Run’, an Indian run with medicine ball, sprinter carries it to the front of the line, where it is passed back through the ranks until it reaches the last guy.  Continue until we reach the church track (about 3/4 mile). 

Upon arrival, grab a coupon, line up on the goal line, and perform 20 reps each of curls, squats, and skull crushers, then straight into a modified Red Barchetta – Shuttle run the length of the field, followed by a prescribed exercise, then plank for the six:

  • 3 field lengths, 100 SSHs
  • 2 lengths, 75 Squats
  • 1 length, 50 LBCs
  • 1/2 length, 25 Merkins
  • 1/2 length, 10 Burpees

Since the coupons were already neatly arranged on the goal line, Q figured a little Bears & Bricks was in order:

  • Start in Bear Crawl position with coupon between the knees
  • Reach back and lift, drag, or throw your coupon from under knees to under head
  • Bear Crawl until coupon is again at knee level
  • R&R to midfield, pivot, R&R back to goal line

To bring it full circle, and to pay homage to bad Hollywood sequels, Cannonball Run II back toward AO, stopping for 20 yards of lunge walks and (since someone complained about not doing enough merkins, 20 merkins) and AYG back to the flag

6 MoM: Flutter Kick, J-Lo, Dying Cockroach, Freddie Mercury, Gas Pumper, Cadence Merkins, maybe some others whose memories I’ve suppressed.


Thanks and praise for healthy bodies and for this group of men who are willing to push one another.  El Matador reminded us of Paul’s call in Hebrews to ‘Strengthen your limp hands and weak knees’ (Hebrews 12:12).  While he was referring to our spiritual strength, we are reminded that the discipline and perseverance required to strengthen our bodies, also sharpens our will.  Continued prayers for expanding families.

– Feathers

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