The Road to Pembroke

11 men including one FNG gathered this morning to start their week with a run along with a few exercises. After completely botching the meaning of F3 (Fitness, Fellowship & Faith) YHC was able to complete the mission and disclaimer with less glaring errors. With a full slate of exercises planned we started right away with…

SSH x 25 IC, 4 CT
Windmills x 12 IC 4CT
Cotton Pickers x 10 IC 4CT
Quad Stretches – 6 IC 2CT
Oz Pigeon Stretches- 6 IC 2 CT
Downward Dog Calf Stretches

We moseyed to Garber parking lot where we…
Sprinted to end and did 15 Merkins IC 4CT
Sprinted back and did 15 Squats IC
Sprinted to end and did 15 Ranger Merkins IC 4CT
Sprinted back and did 15 Squats IC

We then ran to Trent Shores Drive with the faster runners circling back at Yacht Club Dr., and two other points along the run. At Trent Shores entrance YHC explained the origin of the name of Pembroke Road and was informed of some strange markings on a nearby tree that warrant further investigation. We then quickly chose partners and alternated between Lunges & Merkins until 50 of each exercise was completed. We then did Partner Shoulder Presses until each team reached 40. (I can only imagine what 2 Fingers neighbor thought as he drove past.)

We then returned to the club parking lot the same we came with alternating speeds between light posts.

Calf Raises 75 OYO
Low Slow Flutter x 15 IC 4Ct

We closed with Name-O-Rama, Announcements, and a short Prayer

Good work today and the speed work will hopefully help those preparing for the bridge run. From the club parking lot to the entrance of Trent Shores and back was 3.2 miles. With the circle backs and sprints the total was a little more. It was an honor to lead today.

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