Lone Star late as usual!
Run to theatre for warm up: SSH 49x (my days left of 49 are running out), calf stretch, windmill 10x, TS 10x (No Rope did IST instead of TS), we did one more warm up exercise but I am getting old and cannot remember it.
Run thru birkdale village to robbins park, 1 leg RDL 20, 2 leg RDL 20, squats 10x
Run to robbins park rock pile, curls 15x (Soprano wanted 49x), press 10x, skull crusher 10x
Run to Elevation, merkins 10x, dry dock 10x, dips 10x
Run to fountain, heels to heaven 10x, mason twist 10x, lbc 20x
Run back to homebase, Soprano ran a little extra credit before COT and he also took us out in prayer.
Thanks to all that came out in Chilly weather for a slow 9 min 5K with some pain stations. It was a good taper for Cubicle, Soprano and I that are running the half. Goat joined us for some JAVA!
Also, I realized I left my gloves (from Paininsula workout 2 days ago) on my jeep bumper, 1 glove was remaining but I back tracked and found the other glove with some tire marks on it just outside of the Painisula AO on Jetton!