8 gathered this morning for their work at Java. Traditional run up Sam Furr Road for traditional stops at Kenton Drive, Elevation Church, Robbins Park, Greenway and back to launch. 5k, maybe a little more on the Apple Watch.
Warm Up
First Stop:
Bulgarian Single Leg Squats
Incline Mericans
Second Stop;
Bulgarian Single Leg Swuats
Decline Mericans
Third Stop:
Squat to Bench
Mericans
Added in a few low back friendly movements and stretches for our PAX dealing with back pain.
Fourth Stop:
Mericans
Low Back stretches
Fifth Stop:
Shoulder Taps
Mericans
Low Back stretches
At this point I wanted to continue on the greenway but it was announced “I’m wearing new shoes it might be muddy” by one of our brothers, I’ll let you figure out who. So we audibled and ran back to launch for a mobility moment, announcements and COT.
Another great day started with the right men. We are fortunate to have each other and need to be thankful for all our many blessings. Continued prayers for Omega’s family after the loss of his father in law. Western NC needs continued help.
Started the day at Java, ended the day in Indianapolis with family. Hope everyone has a great weekend, Elf Run participants have fun.
Podium!!
Merry Christmas
-Airstream