Pre-workout workout:
Pinky and Dunphy met at Wasena Park to leave cars at the workout finish. Then they ran 1.5 miles to the parking lot on Reserve to meet up with other PAX
Warmarama:
30 SSH IC
25 Imperial Walkers IC
10 Merkins IC
25 Arm circles (each side) – Sobriety Style IC
15 Dips IC
10 Step Ups (each side) OYO
The Thang:
Jog to the end of the football field. Dunphy got to pick the first “Sweaty Ball” out of the sack (since he already was forced to run 1.5 miles by the Q). Damn it he picked “Flower”
So we listened to Flower (aka Bring Sally Up) while in plank position. Move to low plank on the “down” and regular plank on the “up”
Well that sucked. So we lined up and did an Indian Sprint to Greenway and on to the first bridge over the Roanoke River.
At the bridge we dangled our feet over the edge and did Air Chairs (15 seconds) then bear crawled across the bridge.
Well that sucked. So we lined up and did an Indian Sprint over to the playground. Commodore picked the next “Sweaty Ball”. Damn it he picked Brass Monkey.
So we listened to “Brass Monkey” and did monkey pushups every time we heard the word “monkey”
Well that sucked. So we lined up and did an Indian Sprint on the Greenway to the next bridge over the Roanoke River. At the bridge we dangled our feet over the edge and did Air Chairs (15 seconds). Then we partnered up and did wheel barrows back and forth across the bridge.
Well that sucked. So we lined up and did an Indian Sprint over to the Green Goat. DOI picked the next “Sweaty Ball”. Damn it he picked Roxanne.
So we listened to “Roxanne” and did burpees every time we heard the word “Roxanne”
Well that sucked. So we moseyed over to the fence and did 15 dips IC and 10 derkins IC. Then we lined up and did an Indian Sprint over to the SF which Pinky and Dunphy planted by the rivers edge at Wasena Park. Double Humpee picked the next “Sweaty Ball”. Damn it he picked “Girls”.
So we listened to “Girls” and did 2 merkins every time we heard the word “girls” and 1 merkin every time we heard a word that rhymed with “day”
Well that sucked. So we dangled our legs over the edge of the river bank and did a little Mary. 30 Flutter kicks IC. 15 Heels to Heaven IC. 20 (ish) American Hammers (thanks Dunphy for keeping count while the Q nearly tumbled into the River).
And so we were left with one Sweaty Ball left. So Twitch picked it – and luck would have it he picked his very favorite song… “Ghostbusters”
So we listened to “Ghostbusters” and did 1 merkin every time we heard “ghost”. We agreed we all forgot how utterly terrible this song is (except Twitch who loved it). As if it wasn’t awkward enough when a young lady walked her dog between us to get him/her a drink from the river…Commodore apparently knew her and talked to her while doing his merkins.
Well that really sucked.
COT: Count, Namorama, announcements, BOM
Everyone was loaded into Pinky and Dunphy’s vehicles and were driven back to the parking lot on Reserve Ave.