Warm up with: 10 good mornings, 15 imperial walkers, 20 alternating lunges, 20 SSH, and 15 knee ups, each followed by 5 burpees oyo to get the heart pumping.
Hard run for half mile west on Oxford, stopping at the bridge over to the Fallon Park field near the intersection with Reeves. R/L step up on curb until PAX arrived.
Entered field for a diamond crawlfest. First, bear crawl to “first base” at north end of diamond, followed by 20x Freddy Mercury. Second, backwards crab walk to “second base,” at west end of diamond, near entrance to park, followed by 20x homer to marge. Third, front crab walk to “third base,” at south end of diamond near creek, followed by 20x long slow flutter. Fourth, front crab walk, with alternating touches of R hand to L foot, L hand to R foot, to west end of diamond.
Exited Fallon Park to bottom of Beechridge. Two rounds of Tyson: 5 one-legged dead lifts each leg at bottom, then go up the hill with 10 jump squats at Lochmere, 10 burpees at White Oak, turn around, then 10 jump squats at Lochmere coming back, and 5 one-legged deadlifts each leg at bottom. R/L step up on curb until PAX arrive. Completed twice.
Return to Fallon park for merkinfest. 10 standard merkins “Bring Sally Up”-style with YHC calling down, PAX holding in low plank hold until YHC called up. 20 star jumps oyo. Continue with 10 standard merkins, 10 spider man merkins, 10 nippler merkins, 10 diamond merkins, and 10 hand release merkins, with 20 star jumps oyo after each.
Hard run for half mile back to parking deck at launch point, with people’s chair until PAX arrive. Return to parking lot for 20x american hammer, 20x Chilcutt front touches, and finish with have a nice day.
Great work by all PAX. Pleasure to lead this group.
No announcements. Praise for positive health news re mother of F3Raleigh brother who received test results this week.
Spirit of the living God,Fall afresh on me.Spirit of the living God,Fall afresh on me.Melt me, mold me, fill me, use me.Spirit of the living God,Fall afresh on me.
