It’s run day. 

Warm up with some arm swings, body twists, and 20 Merkins.

Parking lot lap started on time to see who shows up late.  Travolta and Coach Mellor show up late and join the fun.

The Work:

Parking lot laps broken up by triple sprints from lower lot to top of the lot after each lap with the fast runners in the parking lot laps doing and extra sprint up the lot.  Broke this routine up with one set of push ups and a couple long sets of calf raises on the steps.   Triple sprint with no rest and the end, one more lap and a short session of Mary closed it out.

The Details:

The age span was 14 (Cheese) and 18 (Copperhead) on the low end to 64 (I think, Marker), pretty cool.  Too bad @Sparrow didn’t make this one, we would have had a 65 year age span with more than one teenager.

The speeds were all over the place with Shakeweight gliding around the lot like he’s on ice skates, and Copperhead smoking the uphill sprints, but all the 6’s got picked up, planks were held and endurance was gained (by me at least).

Matt FNG-1 has been to several work outs and is yet to be named, be ready to name him next week before he moves away from out AO in a month or so.

Prayers for friends and family who are struggling, and humbleness before the Most High.  Choose righteousness over wickedness.

Verse of the day:

The memory of the righteous will be a blessing, but the name of the wicked will rot.

—Proverbs 10:7