Day: June 27, 2017

14 men woke up early on a Saturday looking for a beat down to get the day started. I hope I didn’t disappoint. Two FNGs were present so a short disclaimer was given. In past workouts I have heard guys say that they cant run a 5k, so today I set out to prove them wrong. The workout went like this:

Warmup:

SSHx10IC, Merkinsx5, Squatsx5.

Short warmup because we have a lot of ground to cover.

The Thang:

The plan is to mosey for a while and stop for some exercises.  This will be repeated until our 5k is complete.

Starting at Stowe park, mosey to Nellies parking lot. CDDsx25, squatsx25, LBCsx25.

Mosey to Walk Run parking lot. Werkinsx25, squatsx25, American hammersx25.

Mosey to the intersection at Main St. Military merkinsx25, squatsx25, Freddie Mercuriesx25.

Mosey to the funeral home, diamond merkinsx25, squatsx25, flutter kicksx25.

Mosey to the Library, Merkinsx25,squatsx25, WW1sx25.

Mosey to Belmont Middle School, dipsx25,squatsx25, LBCsx25

Mosey to First Pres Church, Train is heard, 5 burpies.

This is the halfway point of our 5k. This is a lot harder and is taking a lot longer than I planned while sitting on the couch. The trip back was going to be the same stops with the same exercises. Change of plan. New plan will be same stops, squats will be done while waiting for the 6.

Made it back to Stowe Park at 7:59 in time for the pledge. Every man present completed the 5k.

Announcements:

Speed for Need inaugural race is July 4.

Welcome to FNGs Mulligan and Tide.

Prayer Request:

Cheech and family and friends. Each other. Those battling illness.

Disclaimer

Pledge

Warm up

Burpees x10 (OYO)

Merkins x 10

LBC x 10

Flutter kicks x 10

Plank Peter Parker x 10

Mosey toward baseball fields with short break to find a curb for 15 Mike Tysons

Continue mosey to the press box in the center of all of the fields.

Partner up (one running from the press box to the parking lot and the other performs the exercise-switch each time until total is complete)

LBC x 300 partner runs to the parking lot for 20 merkins then back

Micheal Phelps x 250 same as above but do 5 burpees

Shoulder taps x 200 same as above but do 10 plank jacks

Spider-man merkins x 50 same as above but do 10 WWI sit ups

Baby makers x 100 same as above but do 10 STH

Mosey back to Snow Balls – hey we have 5 minutes left

10 LBC, 10 Flutter kicks, 10 shoulder taps, 10 spiderman merkins, 10 baby makers, & 10 WWI sit ups

Thanks for the opportunity to lead this morning!!