FNG-1 is Royal from North Mech Region. He has moved in to Trilogy and met up with us while running down on Elk Knob.
Warm-Up:
20 SSH IC
Right over left, left over right stretches
10 Windmills IC
10 Mt Climbers IC
Calf Stretches right and left
5 Merkins IC
The Thang:
Mosey to the East side entrance to Trilogy and circle up?
20 Merkins OYO
Mosey to the 2nd stop sign in Trilogy and circle up
20 Merkins OYO
20 Squats OYO
Mosey to the parking lot at the top of the hill and circle up
20 Merkins OYO
20 Squats OYO
20 WWI OYO
Mosey down to the stop sign on Elk Knob, circle up, and meet Royal
20 Merkins OYO
20 Squats OYO
20 WWI OYO
20 Lunges OYO
Mosey out of the West side gate and circle up at the first left
20 Merkins OYO
20 Squats OYO
20 WWI OYO
20 Lunges OYO
20 LBC OYO
Mosey to the bottom of Heartwood Lane and back up. Plank for the 6 at the top. Mosey back to the launch pad.
MARY:
10 Pretzel crunches each side IC
20 Flutter kicks IC
10 Scissor crunches each side IC
Recover recover
Reflection:
Psalm 100:5
For the Lord is good.
His unfailing love continues forever,
and his faithfulness continues to each generation.
M/C:
Couldn't hear a lot of M/C over YHC breathing. ?
It was great to have Royal join in and introduce himself.
SWFL is still fast
Broke is the fastest non-runner ever
Thrift Shop is making a comeback.
Dolittles said his knees were hurting at the beginning and I told him the workout should be good for them according to Skipper
Shake Weight was like a turtle stuck on his back when we were doing WWI and LBC thanks to his fancy vest.
Iron Horse has started the year out strong. Everytime I show up he is there.
Great work by all and we missed the ones that couldn't make it
This was my first Q at Mustang this year except for the Murph and that doesn't count. I miss it.
There is a run starting at the Gates 1 pool tomorrow at 5:30 and SVU workout at 5:30. Join in for one of them.
Thank you guys for letting me lead and always pushing me to be better.
Mater