6 hardy men successfully fought the urge to sleep in after to 2 playoff games that went into overtime and braved 14 degree (adjusted for wind chill) weather to start their week with some running, sprints, and a few exercises. With no FNGs we started right away with….
Warm-O-Rama
SSH x 15 IC, 4 CT
Cotton Pickers x 10, 4CT
Windmills x 12 IC 4CT
Imperial Walkers x 12 IC 4CT
Pigeon Stretches x 6 IC 2 CT
Quad Stretches x 6 IC 2CT
Downward Dog Calf Stretches
Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 15 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 15 Ranger Merkins IC; Sprinted back and did 20 Lunges (10 each leg)
Indian run on road around Ministry Center (.5 Miles)
Sprinted to end and did 15 Merkins IC; Sprinted back and did 20 Sumo Squats IC
Scout Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 15 Ranger Merkins IC, Sprinted back and did 20 Lunges (10 each leg)
AYG run on road around Ministry Center (.5 Miles) – Calf Raises for the 6
Mosey to Club entrance and AYG to the parking lot where we found a wall for Dips x 20 IC, Irkins x 15 IC, Dips x 15 IC
Mary
Various Stretches
COT/BOM
We closed with Announcements and a short Prayer
Good work today we covered over 3 miles. We need Q’s. As always it is an honor to lead this group.