Temps were a bit lower today which motivated 6 to arrive (early) early at 0510 for a pre-run. Capt. Kangaroo arrived at 0511 for the pre-run. Fast pace around the lake to meet up with another 8. Perfect group of 15 for da grit today. No FNGS.
Warm-up
Run up Millbrook to the entrance / parking lot at Sertoma.
GM x 10, IW x 10, Sir Fazio (since he was present) L/R x 15. All warmed-up
The Thang
Beast – exercises were as follows:
Single-leg merkins, Knee-ups, CDD, Star jumps, Wide arm merkins, Sumo jump squat.
Run down to the bridge at the lake.
Plank walk forward across the bridge stopping for nipplers x 10
side-plank walk across the bridge stopping for plank jacks x 10
side-plank walk rest of the way across bridge ending with chilcut.
Lunge walk back across the bridge stopping on YHC command for deep lunges x 5 (5 stops in total)
Mosey over to the dock
Dirkins x 10, diamond dirkins x 10, peter parker dirkins x 10
Double applesauce down the path, across the dam, stopping at the top of the hill.
Quick set of 7s up/down the hill…. alternating jump lunges at the top, alternating jump lunges at the bottom.
Run back to parking lot for Mary
WWII x 15, WWII v-ups x 10, Plank to squat x many, chilcutt, 6″ leg hold 10 count around the horn… done!
Enjoyed the group and the grit today.
YHC took us out.
Announcements: Deliverance gave an update on Flatline. Great news there. See prayer requests.
Prayer requests: Flatline – pray for continued healing and strength. CDC has a friend who was recently diagnosed with cancer on the same day as his wife. Pray for strength, guidance and support. YHC has a close friend in a coma. I’m headed down to see him and his family tomorrow. Pray for strength, healing and support. Spin Class – tragic news about his brother. Pray for God’s comfort.
Some serious prayer requests today. Life is precious. Duff summed it up perfectly last week in his True Grit back blast. See below:
Romans 8:18 “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us.”
Revelation 21:4 “He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.”
Always a pleasure.
Dingo
