YHC enjoyed some time in Arizona but was thrilled to be back home to get back with the PAX but to also get back to training for BRR later in the year. YHC was thrilled to see Laker waiting in the Parking lot as I was excited to talk to him about taking over as Site Q for GTR (#GettingtheRuns). 5:30 hit and feet started moving.
Warm up: Soilder walks and butt kickers 1 lap, cotton pickers x10 in cadence
Mosey to Aldi parking lot from the shovel flag
4 corners: 10x in cadence (Mountain climbers, Jumping Lunges, Squats, Merkins)
Mosey down and up Death Valley back to Aldi parking lot
4 corners: repeat
Mosey down through White Deer Park and up Mt. Stink and back to the flag.
5 minutes of Mary no rest: WWI, WWII, Flutter Kicks, Freddy Mercury x15-20 in cadence, Regular, L and R arm up, L arm and leg, R arm and leg plank.
COT/BOM: Prayers for M’s brother and work drama/politics, (per facebook) prayers for Labrat’s M’s cousin who baby is in the Hospital.
ANNOUNCEMENTS: Laker is taking over as Q for GTR starting NEXT WEEK! BE THERE TO SUPPORT THE START OF A GREAT NEW ERA!
F3 BENSON STARTING THIS SATURDAY 21st, PK VAYAS Park 7 AM! YHC has the Q!