So, this sounded a lot better over a couple of Shotgun Betty’s the night before. YHC posted early to ruck with the other ECs and low and behold they took the same route I had planned. I took it as a good omen. Even though it was a little longer and steeper than I remembered. Wrapped up extra credit and found a salty batch of PAX waiting. No disclaimer needed.
Warmup:
Jog down to the soccer field. Circle up.
• Good mornings x15
• Side Shuffle Hop x15
• Imperial Walkers x15
• Standard Merkins x15
• Mountain Climber x15
• Sir Fazio Arm Circles x10 Forward x10 Reverse
Run down the trail out to Glen Eden Drive. Partner up and partner carry up to Edwards Mill Road. Switch off as needed.
Bear Crawl or Crab Walk down the sidewalk to the halfway point of the park entrance.
Split into two groups. Group 1 run to the park entrance, Group 2 Prisoner Squats, Flapjack
G-1: Run G:2 Flutter Kicks Flapjack
G-1: Run G:2 LBCs Flapjack
Mosey back into the park down past the community center to the rock pile. Grab a rock circle up.• Bent over row x10
• Overhead press x10
• Tricep extension x10
• Goblet squat x10
Drop your rock rotate right. REPEATO x15
Return your rock grab a spot on the wall. Wall sits. Pass the rock down the line 5 bicep curls, drop 6″ halfway.
Mosey back up to the b-ball court.
Mary:
• World War II Sit ups x20
• Flutter Kicks x20
• Merican Hammer x20
Prayers for healing.
2nd Annual Trali run at the Crick was this very night at 8pm. McGruber was a no show.
CDC took us out.
God Bless My Friend,
Bob Ross
