8 men posted on this unseasonably warm morning start their week with some running, sprints, and a few exercises. With no FNGs we started right away with….
Warm-O-Rama
Sprinklers x 10, IC, 4CT
Abe Vigodas x 10, IC 4CT
SSH x 20 IC, 4 CT
Downward Dog Calf Stretches
Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Werkins IC; Sprinted back and did 20 Sumo Squats
Scout run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC; Sprinted back and did 20 Toddler Squats IC
Indian Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 20 Merkins IC, Sprinted back and did 20 Squats (Thanks to Plan B’s prompt 🙂
AYG run on road around Ministry Center (.5 Miles) and being short on time a Mosey to Club
entrance and AYG to the parking.
Mary
75 Calf Raises
COT/BOM
We closed with Announcements and a short Prayer
Good work today we covered 3.66 miles according to Kevorkian’s watch. As ways it is an honor to lead this group.