12 PAX braved rainy conditions at Jaycee Park for a mini mud-run workout in the gloom. With rain and wind swirling in the morning darkness, the PAX set out from the parking lot ready to shred that Easter candy and start the week strong.
THE THANG:
Run to baseball field, circle around pitcher’s mound for warm-ups:
25x SSH; 20x Mountain Climbers; 15x Good Mornings
Run the bases: sprint to 1st base, bear crawl to 2d base, crab-walk to 3rd base, gorilla-walk to home plate. Balls to the Wall until all PAX finish – two 10-counts
Run back @ baseball field to rock pile – select a rock – run to bottom of Mulch Mountain with rock
Set of 7’s: 1 diamond merkin with rock, run up Mulch Mountain with rock, 6 rock-ees; descend MM. 2 diamond merkins, up MM, 5 rock-ees; 3/4; 4/3; 5/2; 6/1
20x roes with rocks
Run over to concrete steps – bear-crawl down, 20-derkins; LeBrons to the top, 20-irkins; bear-crawl down, 15-derkins; LeBrons to the top, 15-irkins; bear-crawl down, 10-derkins; LeBrons to the top, 10-irkins
Run the bases: sprint to 1st base, bear crawl to 2d base, crab-walk to 3rd base, gorilla-walk to home plate. Balls to the Wall until all PAX finish – two 10-counts
Back to concrete stairs – 15 irkens; LeBrons to the top; 20 derkins
Run back to rocks: 15x curls; pass rock to right; 15x shoulder press; pass rock to right; 15x tricep extensions; pass rock to right; 10x merkins with left hand on rock; 10x merkins with right hand on rock
Carry rocks to shelter – 10 pull-ups in cadence
Run back to parking lot for MARY:
Rosalitas with rock – 20x; Leg-lifts with rock between feet – 20x; and American Hammers with rock 15x
Announcements; prayer requests; Vector Victor took us out with solid prayer of reflection.
A privilege to lead. Great work by all. Now hit the showers and remove that mud before all M’s rebel against F3 (or at least send us a cleaning bill).
Life Alert
