Warm-Up
20 SSH IC
10 Toy Soldiers IC
10 Cotton Pickers IC
10 Mt Climbers IC
10 Merkins IC
The Thang
Mosey to the pull-up bars
10 Pull-ups 10 Merkins OYO
Mosey to the front stretch of the parking lot
Side shuffle facing the road to the first speed bump and run to the stop sign
same thing on the way back to the island
Karaoke facing the road to the first speed bump and run to the stop sign
same thing on the way back to the island
high knees to the first speed bump and run to the stop sign
butt kickers to the first speed bump and run back to the island
mosey to the LP
MARY Sprinkled within
20 LBC IC
10 Pretzel crunches each side IC
10 Scissor crunches each side IC
Repeato for a total of 3 rounds of pull-ups, running and MARY + 10 Oblique crunches each side IC added to the last set of MARY
Reflection
1 Timothy 2:1-2
2 I urge you, first of all, to pray for all people. Ask God to help them; intercede on their behalf, and give thanks for them. 2 Pray this way for kings and all who are in authority so that we can live peaceful and quiet lives marked by godliness and dignity.
Pray for our leaders. If you agree with them or not you should be praying for them.
M/C
Clark thinks we didn't run enough for a Monday
We did a trade with Huntersville. They got Mulligan and a player to be named later. We got Bootlegger.
Thrift shop is haunted by the Murph and waking up at all hours of the night with cold sweats. Still one more week so you have more time to train for it.
Sparrow is still so young he is starting to count by 2 on his birthdays
Export also wanted more running. He was disappointed to find out we only did 2 miles
Dolittle just crushed 8 miles on Sunday with an 8:30 pace and crushed this little workout
SWFL doesn't think I should be eating Chinese food for Pre-work out dinner. Maybe that is why he is always so far ahead of me.
There was plenty of M/C today and I could keep going, but you should show up to find out for yourself
Thank you guys for letting me lead and always pushing me to be better.
Mater