Props to Rouge for the 3 Mile EC
The Thang,
Your QIC, Kanye, Slate, Chewy just finished 3 mile extra credit. So what’s another ½ mile? Follow me around the large track around and up to the upper parking lot for a little warmup and a little taste of what’s to come.
SSH x 20
Slow Good mornings (got a bit of flax, but it sure felt good to Q) x 15
Windmills x 15
Merkins -x 1 you’ll understand as you read along
LBC-x 1 again more to come.
Follow me to the lower lot.
Round 1
Please line up in a straight line with QIC in the middle.
10 Single count Merkins on my down count.
10 single count LBC’s on my up count.
Roll over and do it again and again and again! 100 of each.
Pop up follow me.
Round 2 of Spurriers Q of pain
Run down to the fields and line up. The field is only 150 yards or so? Let’s run it a few times. Hell let’s do 5 Burpees before the 1st down, plank until everyone crosses and do 5 more Burpees before we go back.
Repeato x 4
QIC heard some heavy breathing so decided to slow it down some…. Just Kidding, More, More!! This time with 5 Star jumps
Repeato x 4
Let’s finish this round with 25 more Merkins, 25 more LBC’s and 10 more Burpees just for fun.
Still time on the clock. Run over to the pavilion and find a bench. 30 steps ups. Find a post. Squat holds, Right leg only, left leg only, go lower. All 10 counts (slow 10 counts Candlestick!)
Same thing again but this time on your toes.
Finally finish with some Mary.
15 Homer to Marge, 15 Freddy Mercury’s 15 Superman’s 10 count straight, right, left and Supersonic!!
Finish off with 15 American Hammers.
That’s all I have for you today PAX’s it was my pleasure to lead you this morning. As always you all inspire me!
Name O Rama.
Prayers for those dealing with Cancer treatments, Mom going to a new home and Slates wife leaving a long time job. Your prayers are heard.
Events
20 Mile walk this Saturday night to back Gophers training. Emerald Isle Half Marathon.
