What an apt quote to be heard from the Pax as YHC asked about FNGs and made the Disclaimer. And apparently the lawyers were impressed with the Disclaimer – perhaps I’ll be invited back?
12 of us departed at 5:15a for a little pre-run 5k. In all 33 gathered on the edge of Fletcher Park. Missed 2 PAX, sound off if you were there…
Burpee run to Broughton – 4 stops of 10 OYO burpees
Circle of stretches
Good Morning x 16
Imperial Walker x 20
Windmills x 16
Split into 2 groups, first group on table/benches
+ Side step-ups x 10 each side
+ Incline ‘Mericans x 10
Second group, Set of 7s
+ Triple Jump on the Wall
+ Dips
FLAP JACK
Mr. Hand 10-count
Note: YHC received verbal warning from site Q for violating THE RULES, therefore –
10 Burpees OYO for the Pax
+ Decline ‘Mericans x 10
+ Pistol Squats x 10 each leg
+ Spiderman ‘Mericans x 10
+ Single Leg Deadlift x 10 each leg
REPEATO
10 Burpees OYO
Run to the upper parking lot
10 Burpees OYO
Bear Crawl around the Island, Plank Hold while all gather
Paint the Lines
Plank – right arm, left arm, bird dog right, bird dog left
10 Burpees OYO
Paint the Lines back
Bear Crawl the other way around the Island
Circle up for Mary
+ LBC x 30
+ Hammers x 20
+ Low plank hold x 20
+ V-Sit Hold 3-count around the circle
Notes:
* No Balls-to-the-Wall today. But we did put in 1.5 miles and 8 sets of 10 Burpees OYO. Plenty of Mumble-chatter
* Great to see King David back at it. And, of course, Moneyhose in the fashionable wicking collared shirt.
* Announcements
+ Q-school on 5/15
+ 3rd F dinner on 5/17
+ F3-Dads on 5/21
* King David closed us out in Prayer.
