EC:
Run to top of dekc, warm Up, 4 legs of the Beast with merkins, squats, WW II’s, wide grip merkin, run back to meet the other guys.
Warm Up:
–jog to the top of deck by Belk
-SSH x 20
-GM x 10
-IW x 15
The Thang:
-3 rounds of alternating partner ramp runs with 10x partner merkins at middle and 5x jump squats at bottom
-Run to narrow deck space between Belk and top ramp driveway to Blue Ridge.
-Agility work – shuttle run, sideways hops, backwards run, then repeato 2x with 10x quick feet at midpoint
-Sprints – 3x down the deck and back; partner BTW, PC, Chillcut in between sets
-Run to top of deck near Sears
-2x 4-corners down the stairwell, across the lot, up the stairwell and back – 5x burpee, 10x jump squat, 15x star jump, 20x WWIIs in sequence at corners
-Plank sets in between 4-corners sets
-Run to first stairwell we came up, 10x burpees
-Run back to start for Mary – 25x AH, 15x LSF, 20x LBC
COT
-july 4th convergence at art museum
-prayers for expecting dads
-prayers for Pantyhose grandmom and Bullhorn dad
CT (coffee talk after at Panera)
-15 PAX
Great work by the group this morning. Always a privilege to lead.
