23 Pax on tap for a cool and humid morning. From the tennis courts parking lot we jogged on over to the parking lot by the baseball fields; karaokes were added to the mix.
Warmup
- Seal Jacks – 20 IC
- Sir Fazio Arm Circles – Forward 10 IC / Backward 10 IC
- Good Mornings – 15 IC
- Cross-Body Mountain Climbers – 15 IC
After a little warmup, we partnered up and moseyed on to the center area of the baseball fields. Partner groups were spread across 3 areas for space.
The Thang
- P1 does Peter Parker Merkins while P2 runs to the end of their path, completes 12 Merkins and returns. Switch.
- V-Ups – 15 IC as a group
- Brokeback Bulgarians – P2 in plank position while P1 does split squats with one foot on P2’s back (15 each leg and then switch). After both Pax have gone, run to end of path and complete 20 Hail Mary’s each (20 dips with feet on planking partner’s back). Run back to start.
- Freddy Mercury – 20 IC as a group
- Wheel Barrow halfway and complete 10 Merkins before partner releases legs. Switch for the second half. Repeat on the way back to start.
- Captain Thor (1 to 4 ratio of big boy sit-ups and American hammers) to 5:20 as a group.
- Partner carry to end of path and complete 10 calf raises with partner still on back. Switch to return.
- Gravediggers (10 each side as a group) – side chilcutt bringing elbow to opposite knee
- P1 holds Al Gore while P2 runs to the end of the path, completes 12 Sumo squats, and returns. Switch.
- Cruncy Frog (like Boat/Canoe) – 15 IC as a group
- P1 does alternating shoulder taps while P2 runs to the end of their path, completes 12 Ranger Merkins, and returns. Switch.
- Superman – 20 IC as a group
Mosey on over to the sheltered picnic area. Everyone grabbed a spot on the picnic tables for leg lifts (20 IC).
Mosey on over to the tennis courts to wrap up with ankle touches (big boy sit-up position, alternate touching ankles with same-side hand).
Announcements
- Pullen Park convergence
- Raleigh 13.1 race this weekend
- Run the Quary this weekend
- Special F3 10% discount for the Holly Springs Half Marathon and 5k
Verse
2 Corinthians 4:16-18 So we do not lose heart. Though our outer self is wasting away, our inner self is being renewed day by day. For this light momentary affliction is preparing for us an eternal weight of glory beyond all comparison, as we look not to the things that are seen but to the things that are unseen. For the things that are seen are transient, but the things that are unseen are eternal.
I took us out in prayer.
Thank you for allowing me to lead you this morning.
-Bernie
