As Billy Idol once said: "It's a nice day for a light sweater. It's a nice day for a CARDIGAAAAN!
We kicked things off at the church bell… which we found out is actually a speaker which is a little dissapointing.
Warm a Rama
Ran around the parking lot with a little butt kickers and Karaoke
Circled up for some stretches, IST, Windmills, Toy Soldiers, and Pigeon stretchs ( a crowd favorite )
The Thang
Ran up to the steps for some bunny hops up times three.
Ran down to the traffic circle from a half circle crab walk then mosey back down
Repeato but this time with lunge walk (my gluts still hurt 47 hours later)
Left BoarHog and Hurley behind to run to Copper Head hill for some
Quadrafeelia up the hill, 5x CDD's, mosey back down for 5x Squats, repeato repeato.
5x reps was to allow the PAX to work on their form and go deep (that's what she said).
Missed BoarHog and Hurley so ran back up to the Church.
Stopped at The Wall for People's Chair and Balls to the Walls x2.
Mosey up to grab a cinderblock, Zamporeeni back down to the Music by the cars.
Had a block party with 10x Full curl, low curl high curl, overhead press, skull crushers, lawn mowers block swings, chest press, and of course the Mason twist with a piece of masonry. In between, we interjected a run around the parking lot island at random intervals just to keep it from being predictable.
Zamporeeni Cindy back to the F3 Storage position and mosey back to circle up for Mary
Mary
Cooled down with 15x LBCs, low flutters, touch them hills, then a little static stretches down to a perfectly timed church bell recover recover.
Moleskin
Great time out there today. Despite my #wholelotofrunning preblast it did scare off 7x of LKN's finest from getting some steps in. Warned the PAX early on that I was in the middle of a month long walking challenge at work and as a team captain, I plan on not letting my team down. Thanks for the gents for supporting me on this beautiful fall morning. Always an honor to lead.
Aye,
Top Gun
