Beautiful morning to leave the parking deck and go for a run.
4 posted for EC which consisted of a short run and a descending merkin ladder starting at 15 (total of 300 merkins). Then short run back to meet the waiting Pax.
Warm-up – Good Mornings, Sir Fazio Arm Circles (he was there!), Windmill, Mountain Climbers, Merkins, and Plank Jacks.
The Thang – Run to corner of Crabtree Valley Ave. and Creedmoor and partner up. Partner chase down Crabtree Valley Ave. to McDonald’s at corner of Blue Ridge Road (Google says 0.62 miles but seemed longer). When tagged by partner, 10 nipplers. Indian Run back to starting point at Creedmoor. Repeato partner chase to McDonald’s except when tagged, 3 burpees. From there, we went to Glenwood Bridge on the Greenway and did some rock work – curls, overhead press, bent over row, and lat pull down. 2 cycles of all rock exercises with some rock trading (you’re welcome Costco). Fellowship run back to starting point.
Mary – LBCs, Box Cutters, Windshield Wipers, and Have a Nice Day.
Welcome FNG Swiper – Name suggestions were Cap (Broughton student), Millbrook, Jerry Maguire, Boots (he was wearing military style boots), Dora, Diego, and then (the winner) Swiper.
Announcements – Mule… Sign up to Q if you haven’t recently. Several AOs, including FZ, need Qs. Thank you to Gepetto for committing to next week.
Prayer Requests for Neighbor to Neighbor family/friends injured in car accident last night, Headgear’s wife and family, and Java’s father and family.
Gaines took us out.
Beautiful day, hopefully leading into a beautiful weekend. Thank you all.
