7 men, + Dog.0 Kota enjoyed VERY nice weather conditions.
Warm-Up:
20 IC SSH
10 IC Windmills
10 IC Cotton Pickers
10 IC Front Lunges
Follow the Leader to the bottom of Sailview Hill: Mix of High-Knees, Butt Kickers, Side Shuffles, Karaoke, High-Knee Skips, etc.
Partner Up:
1: High-Knees up the hill
2: Merkins to Failure/Plank
Swap partners
Round 2:
1: High-Knee Skip up the hill
2: Pickle Pounders
Swap
Indian Run to Webbs Chapel Church w/ several stops for PAX to lead 10 IC Merkin Variations
At the church.
Partner 1: Runs around the church while….
Partner 2: Wall Plank Walk-Up Repeats
Round 2:
Partner 1: Rock Curls
Partner 2: Run around the Church
Round 3:
P1: Skull Crushers
P2: Runs
Round 4:
P1: Rock Presses
P2: Runs
Round 5:
P1: Bent Rows
P2: Runs
Indian Run back to Sailview Dr. Hill; several stops for Merkins and Burpees
From bottom of hill:
Partner 1: QuadsYou'llFeelYa up the hill
P2: Merkins till Failure/Plank
Swap
P1: Repeato on hill run
P2: PIckle Pounders
Mosey to the top of the hill
10 Burpees
JAILBREAK RUN BACK TO THE AO!
6Mary:
10 IC Fire Hydrants L/R
10 IC Jane Fondas L/R
:30 American Hammer
Reflection:
Hate. Revenge. Anger. Stress. Anxiety. Why are those so much easier to build up then: Praise. Joy. Happiness. Helpfulness. Love. ??? I've been concentrating on identifying my Hate/Revenge/Anger/Stress "relief valves". I like to run. SHOCKER. But it helps relieve stress. I like F3. It helps me connect with others and I'm happier for it. What are your stress relief valves? Nobody gets "stressed out" or "angry" overnight. It's a slow build. But if you know how to purge it, you can spend more time on the fun side of life.
Moleskine:
– 6:58 YHC is alone in the parking lot; 6:59 Metro rolls in. 7:00 the peleton bikes in: Theuss, Cheetah, Shirley
– BEAUT|IFUL WEATHER
– Metrodog is leaving us soon. Cherish his last few workouts!
– Goodwrench brings Kota who spends time with each of us during warm up
– Cheetah suggests merkins in the sprinklers. And then bears the brunt of it.
– Ziploc LOVES burpees!
– Prayers up to all of the Starts and Endings going on with graduations, orientations, etc.
– Honor to lead and be led by you gentlemen.
SKIPPER