A recent record breaking number for the AO this morning. The PAX welcomed Swirly back to the WDog fold, all were in great spirits on his return. Doozy sent word that we would have an out of town visitor from St. Louis in our midst. We welcomed Bad News to WDog, and YHC wanted to make sure that Bad News would be able to bring back Good News to St. Louis that WDog has lots of great places to work out. YHC proceeded to try and tour all the highlights of WDog.
It went down like this.
Stretching was the first thing:
- dead mans hang
- dead mans hang but left leg over right and then flap jack
- stretch arms
- Michael Phelps
- Fuddskie
- Wilsons
- and a few other odds and ends
Mosey to the toll plaza, cross the nickel bridge, doing 3 merkins at each light pole, when we got to the other side, head back and do 10 LBCs at each light pole. Doozy performed some road crew clean up duties removing a Michael and Sons’ flattened HVAC installation material. Thanks Doozy. We did one extra round of LBCs stopping at the American Flag pole that looked like a light pole.
Then mosey from there through the valley to the coupon pick-up. On the way over we played ‘tag’. The way it works, the PAX has to stay within arms reach of eachother all running together. One person is ‘it’ and they have to drop and do 3 merkins an the PAX keeps running. The ‘it’ person then has to tag someone and they drop and do the merkins. The catch is you cannot re-tag someone who just tagged you in revenge. It ends up looking like an amorphous blob style native American run.
At the coupons, everyone partnered up. We had an even 6 which was welcomed by Bodos deciding to sleep in this morning. With our new found bright light, one person runs with coupon to the fence and back, while the other does 5x rounds of: overhead presses, kettle bell swings, arm curls, squats, and plank on coupon. When that finished up, we took the coupons back into hiding.
Mosey over to the amphitheater which was equally well lit and well mowed, only the best for our visitor. Up the amphitheater, 5 dips at each step. At the top mosey on back to the flag for some cool-down stretching, and the introduction of an exercise from the exicon – the angle grinder. It’s fun, you all should try it. Then and finally then we wrapped up with a have a nice day stretch.
Names and Numbers
Announcements: TYA’s Thanksgiving day extravaganza at Mary, followed by black Friday at forest hill park for loops – its a good one, definitely not to miss.
Doozy took us out with some very kind words.
