8 Pax came out for a rather warm January morning workout. The rain from the night before had past so conditions were perfect for an early saturday morning beatdown.
Warmup
SSH x 20
Good Mornings x 20
Imperial Walkers x 20
Merkins x 10
Mountain climbers x 10
The pax moseyed out for a 3+ mile run throughout the town of Rolesville with multiple pain stations along the way in preparation for the upcoming Mud Run in April.
First stop was an empty parking lot for for a quick session of 4 corners.
10 burpees, bear crawl
20 bronco busters, duck walk
30 hand release merkins, bear crawl
40 squats, reverse bear crawl up the hill to finish
Mosey back to said route with the next pain station stop near the nearby school.
Bench work:
20 x dips
20 x L R Step Ups
20x Derkins
Mosey over to muddy field for long suicides. There was some mumble chatter about the distance of the suicides but the PAX rallied and everyone pushed through.
Set 1 Down and back with 10 x burpees, plank hold
Set 2 Down and Back with 20 x squats, plank hold
Set 3 Down and Back with 30 x spider merkins. Lots of mumble chatter but everyone finished strong. Bilo suggested we rename the excercise to stab Lucky in the parking lot.
Mosey back to said running route. All Pax finished the 3.3 miles strong and made it back at 8 AM.
MARY:
Even though we were out of time the Pax hammered out a 50 set of Low Slow Flutters.
Prayer Request:
Pray for Lucky’s sick son
Pray for lady with Cancer
Pray for Moonshine’s upcoming Job interview.
