The Fartlek – Circle Back

9 men gathered on this muggy August morning. We didn’t waste any time and go straight to work…

Warm-O-Rama
Sprinklers x 10 IC 4CT
Windmills x 10 IC 4CT
High Knees x 10 IC 4CT
But Kickers x 10 IC 4CT
Sun Gods x 10 IC 4CT (Forward and Back)
Quad and Pidgeon Stretches OYO
Downward Dog Calf Stretches

Thang
Moseyed to area behind Garber’s Ministry Center for 4 sprints with an exercise after each (20 Merkins, 20 Squats, 20 Werkins, 20 Sumo Squats. We then ran to Unicorn’s abode where we did 20 Leg Raises. At the intersection w/ Country Club we did 10 Burpees, before proceeding to the park. On the way to the park Oz and II Fingers spotted a speed gauge and went for it. The sign said 9 MPH, but I think they were going faster than that. At Meadow’s Park we did the following Exercises…

• Lunge Down, Carioca Back
• Lt. Dan Down, Carioca Back.

We ran to the intersection with Fairway drive where we did LSF 20 IC 4CT before making our way to the entrance of the club for 20 Sumo Squats, they AYG to the parking lot.

Mary
Various Stretches.

COT/BOM
We closed with name-o-rama and a short prayer.

I appreciated the opportunity to lead (and for you guys circling back for me :-).

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