12 men gathered this beautiful morning to start their week with some running, sprinting, and a few exercises. With no FNGs we started right away with…
Warm-O-Rama
Good Morning x 10 IC 4CT
Carrot Pickers x 10IC 4CT
Sun Gods x 10 IC 4CT (Forward and Back)
SSH x 20 IC, 4 CT
Various Stretches
Thang
Moseyed to the Garber Ministry Center parking lot.
Sprinted to end, 20 Merkins, Sprinted Back, 20 Squats.
Divided into two teams with each running in different directions stopping the 2nd time we met when the fastest runner in group A met the slowest in group B. After each lap we did 20 of the following exercises (Squats, Merkins, WWIs, Lunges). After 5 Laps we headed to the garden wall where we did 20 dips, 20 Derkins, & 12 Irkins (Total of 52 for BQ). We then resumed the run with 20 (Sumo Squats, Werkins, Ranger Merkins(for those that could), Calf Raises) after each of these laps. We then headed back to the starting line…
Sprinted to end, 20 Squats, Sprinted back, 20 Werkins. We then did a “social” run/mosey to the entrance where we did 20 Squats before AYG to the wall at the plant bed where we did 20 dips, 20 Derkins, & 12 Irkins (To make sure everyone remembered :-))
We then moseyed to the parking lot for…
Mary
Box Cutters x 20 IC 4 CT
Freddy Mercuries x 20 IC 4 CT
COT/BOM
We closed with Name-O-Rama, and a short Prayer
It’s always an honor to lead this group.