I had a dream. Crazy Dream.
Anything I wanted to know, Anyplace I needed to go.
Hear my song. People won’t you listen now. Sing along.
Don’t know what you’re missing now.
And if you have not checked out the non-running workouts on Monday Wednesday and Friday, you don’t know what you are missing. Support Dice (Bear Trap, Monday North Hills Astroturf), Cornholio (Injured Reserve, Wednesday North Hill East Amphitheater) and YHC (Lame Duck, Friday Root Elementary lower parking lot off Lassiter Mill) No Run – Some Fun!
After much discussion and thought, Lame Duck will remain, Lame Duck. Guest Q’s Welcome!
Warm-up
SSH x 20
GM x 20
IW x 20
leg over leg stretch – Q count
Windmill x 20
Mtn CLimber x 20
Plank calf stretch – Q count
10-10-10
Prisoner Squat x 20
Standard Merkin x 10
Mosey over to find rocks (Root kids discovered stash, some rocks missing)
Partner up, one rock per pair…
Partner 1 AMRAP Curls, Partner 2 bear crawl across field, 10 merkins, lunge walk back
Flip Flop
Partner 1 AMRAP Shoulder Presses, Partner 2 repeat
Flip Flop
Partner 1 AMRAP rock squats, Partner 2 repeat
Flip Flop
Partner 1 AMRAP (slow count) Tricep Extensions, Partner 2 repeat
Last Flip Flop!
Mosey to upper level tables…..
Irkins x 18
Elevated Crunch x 18
Dips x 18
Calf raises x 15
repeat, Irkins, Crunch, Dips x 18, x 20 x 15
mixed in calf raises
Down to Wall, peoples chair, balls to wall.
Back to Rocks for Mary
Partner flutter kicks x 15 with rock, switch rock x 15 more
Rolling over – Nippler x 15
Rolling over – Homer to Marge x 15
Rolling over (10 count)
Spiderman Chillcut x 15 (yes AZUL, we loved it!)
DONE!
Announcements:
Welcome: Horse Hair and Sunshine today!
Arena today. check it out if you have not been yet, worthwhile!
Prayer Requests:
None specific, Orwell remains on our hearts and minds, we lift him up, YHC took us out
