11 PAX rolled out in the gloom on the day our nation pays tribute to the late Dr. Martin Luther King.
Warm up Part I: 25 SSH
Run to back parking lot near tennis courts. Warm Up Part II (had two warm ups due to waiting for a few F3 clowns to get out of their F3 clown car – PAX not to be named and shamed): 15 Good Mornings, Left over right and right of left and touch toe stretch, 15 Wind Mills.
Next exercise: Sisaphys #1. Run to bottom of sisaphys and back to top. 10 burpees, 20 LBC’s and 30 plank jacks. Repeat until all PAX reach top.
Next exercise: run around parking lot outside tennis courts with an exercise at each corner. 10 low slow squats, 20 merkins, 30 scissor kicks, 40 reverse LBC’s.
Next exercise: run around parking lot again with 10 alternating lunges, 20 wide grip merkins, 30 monkey humpers and 40 burpees (this was a crowd pleaser).
Next exercise: Sisaphys #2. Run to bottom of sisaphys and back up to top and over to shelter for 10 durkins, 20 urkins and 30 alternating left-right step ups.
Back to parking lot area. 15 Merkins in cadence. 10 diamond merkins in cadence. 15 carolina dry docks.
Next exercise: Sisaphys #3. Run to bottom of sisaphys and back up to top. 20 reverse LBC’s, sprint around parking lot circle, 40 reverse LBC’s. Continue until all PAX finish.
Last exercise. Ran two sprints around parking lot with scissor kicks in cadence for the breather.
YHC took PAX out with a reading of two paragraphs from Martin Luther King’s, “I Have A Dream Speech”
