13 PAX showed for a sweat fest on a muggy Monday morning in Birkdale Village…..it was a little wet down at the clubhouse (Thanks Florence).
- Welcome FNG Jim Nestor
- 6 showed for the standard
Warm-o-rama:
Mosey to Birkdale theater parking lot
- SSH x 20 IC
- IST x 15 IC
- Cotton Pickers x 15 IC
- Mericans x 15 IC
Mosey to Starbucks with some high knees and buttkickers. Partner up and each team grab a block from Eeyore’s truck.
The Thang:
Circle up on the splash pad for DORA 1-2-3
- P1 Blockees AMRAP
- P2 Run down to the fountain and back
Flip Flop til you reach 50 total
- P1 Curls AMRAP
- P2 Run
Flip Flop til you reach 200 total
- P1 Block Squats AMRAP
- P2 Run
Flip Flop til you reach 150 total
- P1 Chest Press
- P2 Run
Flip Flop til you reach 150 total
Keep your partner and head to the sidewalk @ the round-a-bout
- P1 Bearcrawl the round-a-bout
- P2 Mericans x 20
P2 run to catch P1 and switch up til one lap completed.
- P1 Lunge walk the round-a-bout
- P2 WWII x 10
P2 run to catch P1 and switch up til one lap completed.
Mary:
- Low Dollies x 25 IC (DonHo)
- Mericans x 10 IC (Auto)
Recover, Recover
Moleskin:
- Thanks to Auto for giving me the opportunity to take the lead at The Army
- The rain forecast and the amount of rain from Florence lead to the executive decision to move Arnies to Birkdale Starbucks
- Lots of chatter today, especially when the word Merican was spoken.
- Sorry to all you runners, GAGA is the day after Monday……this is a bootcamp.
- Thanks to everyone who showed up today. This is truly a great group of guys and is always inspiring and humbling to have the opportunity to lead such a group.
Until next time
-E