Another day in the gloom. Tried to mix it up somewhat (i.e. no burpees) and keep the PAX moving. No FNGs. Man Ram was tardy but we still allowed him to join. 5 for the pre-run. Mayhem started 6 min late and still finished 2nd.
Warm-up
SSH x20, GM x 10, Mountain climbers x 20, IW x 10, Plank jack x 20, Fazio arm circles L/R x 10 each, Merkins x 10
The Thing
Partner up. Run in opposite directions. Start with partner clap merkins x 10, LBC x 10 every time you run into partner. Go up by 2 reps thereafter. did this for 15 min.. got to 18 reps for each exercise.
Mosey to the rock pile…. then mosey to the tennis courts…. line up on the line.
Rock curl x 20, Overhead press x 20, Rock flutters x 20
Sprint tennis courts…. repeat
Rock curl x 15, Overhead press x 15, Rock flutters x 15
Sprint tennis courts…. repeat
Rock curl x 10, Overhead press x 10, Rock flutters x 10
Sprint tennis courts…. repeat
Deposit rocks and mosey to picnic tables
L/R step up pyramid – 10-15-20-25-20-15-10…. gasser
run parking lot loop
Mary
LBC x 20, freddy mercury x 20, swiss merkins x 10, maktr d nyaie x 10, 6″ leg hold x 5 count….done
Announcements – see website. N2N Thursday
Prayer requests – Lurch’s new born…. a few others but can’t quite recall.
Always a pleasure.
Dingo
