Warm Up:
Lap around the track. We picked up a couple late stragglers on the lap. Hat tip to them though! It’s easier to fart sack when you know you are going to be 2 minutes late!
Circle up: Side straddle hop, Good morning, Imperial walkers, Downward dog, runner’s stretch both legs. squat into frog pose, 20 ‘Mericans, Arm circles, pec stretch.
Let’s get to it:
Jog Sprint Jog routine on the Soccer Field:
Round 1: Jog Sprint Jog to the end and back – 40 Squats
2: Right Side Shuffle – Sprint – Right Side Shuffle – 30 ‘Mericans
3: Left Side Shuffle – Sprint – Left….and return the same – 20 Mountain Climbers
4: Jog Sprint Jog and back
On the wall: 3 rounds
- 30 Second Balls to the Wall – 25 Low slow flutter
- 25 Second Balls to the Wall – 25 Low slow Flutter
- 20 Second Balls to the Wall – 20 Low slow flutter
Recover on the Jog to the Stairwell: It’s been too long!
Round 1 : Sprint the stairs and jog back down
Round 2: Bunny hop the stairs and jog down
Round 3: Bear crawl the stairs and jog down
Round 4: Lunge Run the stairs (skip 3 stairs) and jog down
Round 5: Sprint the stairs and recover on the jog back for Mary
Mary: Reverse LBC 25, Low slow flutter 25, Plank Regular, Right elbow Plank, Left Elbow Plank, and finish strong with Chill Cut plank
Prayer Requests: Josef’s baby and his wife’s confidence and peace going into the birth. Josef’s new start up small group and that it would grow.
In Attendance: Josef, Peak Week, Crab Legs, Stark, Kid Cracker with the Q.
I’m headed t San Diego at 5am tomorrow, gentlemen! See you Monday.
