7 PAX including a special guest from Kernersville arrived ready to work. No FNGs, short disclaimer and off. Run down to the park entrance and circle up.
The Thang:
- Side shuffle hop x25
- Good mornings x15
- Imperial walkers x15
- Merkins x15
- Plank jacks x15
- Sir Fazio arm circles x10 forward x 10 reverse
Grab a rock and run back up to the baseball field. Drop the rocks in the parking lot and take the field. Split into two groups.
- Group 1: Bearcrawl the bases / Group 2: Run the perimeter of the field / Flapjack
- Group 1: Balls to the wall / Group 2: Run the perimeter of the field / Flapjack
- Group 1: Peoples chair / Group 2: Run the perimeter of the field / Flapjack
During one of our perimeter runs of the field (that would be Group 1) Grady and Pygmy struck up a conversation comparing the merits of Willy Wonka and the Chocolate Factory and the more recent reboot. I knew these guys were premier athletes, but cinephiles too no less. No conclusion was ever reached as to which was the superior film, but Depp is no Wilder. Thoughts?
Head out back to the lot grab your rock and a parking post.
- Group 1: Post sit + bicep curls / Group 2: Run the parking lot loop / Flapjack
- Group 1: Post sit + overhead press / Group 2: Run the parking lot loop / Flapjack
- Group 1: Post sit + tricep extension / Group 2: Run the parking lot loop / Flapjack
- Group 1: Post derkins / Group 2: Run the parking lot loop / Flapjack
- Group 1: Bent over row / Group 2: Run the parking lot loop / Flapjack
Grab your rock run back to the front entrance, drop the rocks, return to the parking lot.
MARY:
- LBCs x 20
- Homer to marge x20
- Flutter kicks x20
- Box cutters x20
- American Hammers x20
Announcements: Mule next Saturday, Bull the following Saturday, Mud run teams forming.
YHC prayed it out
Always a pleasure to lead.
God Bless My Friend,
Bob Ross
