EC: 187, Emeril, Deadbolt, Princess Cut, Flubber, & Pikachu for 1.5 miles or more
Vests: Emeril w/ Breath Taker, CHiPS, & Foghorn
Fartsacks: Bernie although he was only a soft commit 😉
Excuse lexicon addition: “Night didn’t go well with both of my boys being up all night”
Warm Up:
½ Mile Jog
B-ball courts – Cotton Pickers, Imperial Walkers, Hillbillies, Fozio Arm Circles, & Good Mornings
The Workout
Bottom of the ramp x10 Merkins
Run Backwards up the ramp – Pickle Pounders,
Run to Guard rails – Tricep Dips
Circle back around to tennis courts
11’s – Merkins and Squats. Run to other side of tennis courts and do 10 merkins. Run back 1 squat. Continue counting down on Merkins and up on Squats.
On route to bball court –
Lunge walks every 2 lines ascending merkins. x1 at second line, x2 at 4th line, x3 at 5th line etc. up to 10 and then back down.
Mary:
Low slow flutter, Homer to Marge, 5 count Plankorama
Total running ~2 miles
Announcements: Thursday run with Lucky Charms. This week 6pm starting at Bombshell Brewery.
Turkey $ donations. Check Facebook Page
Prayers: Clay – Roger Rogers neighbor, Crab legs, Shredder mentioned the Clarks and their battle with Cancer. Also anyone and everyone battling this disease
Passage: Greater love has no one than this: to lay down one’s life for one’s friends. You are my friends if you do what I command. John 15:13-14
