21 Pax showed up this morning for a Spartan-like workout AMRAP style (as many rounds as possible) .   Prior to setting off there was plenty of chatter on preparing for snowmageddon; 6 inches is apparently all that’s needed to wreak havoc here…  😉

Off on a jog to the opposite parking lot.

Warm-up

  • SSH – 25 IC
  • Windmills – 15 IC
  • Chinook (overhead arm circles) – 10 rotating in and 10 rotating out
  • 15 Merkins
  • Downward Dog with calf stretches

The Thang

After the warm-up we lined up to do as many rounds as possible of the following exercises with no rest.  We ended up doing two rounds as the Indian Run part (a lap with 2 stops) ended up covering roughly 0.4 to 0.5 miles.

  • 25 Squats
  • 10 Jump Knee Tucks
  • 20 Mountain Climbers IC
  • 25 Merkins
  • Chilcutt IC to 25
  • 40 alternating lunges (20 each leg)
  • 10 American Hammers IC
  • 10 V-ups with hold at the end
  • 10 reverse LBCs IC
  • Split up into 2 groups for Indian Run around the soccer field loop with two stops (meeting back at the parking lot for the next round).  Groups went in opposite directions.   Group 1 did exercise #1 and then #2 while Group 2 did exercise #2 and then #1
    1. Partner wheel barrow (up steps by soccer field)
    2. 5 burp-ups (at playground)

For the last round, instead of heading back to the parking lot after hitting the last 2 exercises of the Indian Run, we ran back to the tennis courts for a quick Mary and COT.

Mary

  • Superman to 20 IC

Announcements

  • Q School next Thursday (1/12) at Carolina Brewing Company
  • Spartan Sprint on 4/8
  • F3 Go Ruck

Prayer Requests

  • PSI’s wife’s step-brother
  • Butt Wax’s father-in-law
  • 1st responders for this weekend

Verse

Proverbs 18:24 – One who has unreliable friends soon comes to ruin,  but there is a friend who sticks closer than a brother.

 

I led us out in prayer.  It was a pleasure to lead you guys this morning.  I appreciate the opportunity.  Have a great weekend and stay safe and warm!

Forever yours,

Bernie

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