EC: Emeril, 187, CHiPS, Pikachu, Bernie – 2 miles
Vests: 187
Fartsacks: M4L agreed to lead a IR workout. No showed. Discrepancy on whether it was back issues or stomach issues that kept him away.
Excuse lexicon addition: “I had stomach issues, no I mean my back is a bit sore, so I figure I can chill a bit”
Warm Up:
½ Mile Jog
½ Mile Jog – Imperial Walkers/Hillbillies, Cotton Pickers, Merkins, Sumo Squats
The Workout
Tunnel: Partner up. 1 partner runs left and one right. Everyone makes it back to the tunnel x20 Balls to the wall. Repeat runs, x50 Preacher Chair. Rotate directions on run. X25 balls to the wall, repeat runs, x25 preacher chair.
Partner Wheelbarrow. Every 1 parking line do a merkin and build +1 every line up to 10 for a total of 55 Merkins. Swap, repeat
Mary:
X20 Pickle Pounders
X20 Homer to Marge
X20 LBC’s
X20 Dips on railing
X20 Heel Taps
Total running ~3 miles
Announcements: Thursday evening workouts w/ Lucky (runcentric) 6:30pm @ Bombshell. Christmas party at M4L’s to include a toy drive to support CarPex. Date/time still tbd.
Prayers: Clay – Roger Rogers neighbor, Crab legs, Shredder friends the Clarks and their battle with Cancer. Blue Hen’s sister in law. Also, anyone and everyone battling this disease. Deadbolt – stressful/hard week at work
Passage: 1 Peter 5:7 – Cast all your anxiety on him because he cares for you
