Fitness, Fellowship, Faith
3 ran and 3 didn’t as FRC began at our old time from a new location. Sargento came to YHCs rescue, at my request for new roads, and came up with a new route..and more than a few choice words about our missing comrades.
Nice run today! All pax welcome!
Seuss
YHC celebrated his 48th birthday and took the Q at Tequila Sunrise. We had no FNG’s, but we did have a Kotter from our region who moved DR. Glad Tiny Tank could come out and join us.
WARM UP:
SSH x 20 IC
Arm Circles x 10 IC
Toy Soldiers x 10 IC
The THANG:
We crossed the street into the neighborhood across from the elementary school. We ran the loop (Merewood Road and Glen Harbor Drive).
Round 1 (at each light pole):
4 burpees and 8 squats
Round 2 (at each light pole):
4 mike tyson’s and 8 mountain climbers (count one side)
Crossed the street and did four corners: (Four exercises to = the year I was born ’76)
19 Merkins
38 Squats
57 Seal Jacks
76 Flutter Kicks (count one side)
Announcements:
Extinction run at Primal Brewery
Murph at Sandlot
Aye,
Radar
Kind of a small group for a Downtown crowd today. The holiday weekend must’ve inspired some fartsacking this morning 🤷🏽♂️ none the less, the 8 of us that showed up certainly put in that work! 💪🏽
Here’s how it went down. We started with the pledge and a quick disclaimer. Then listened to some motivational words from David Gogggins and others while we warmed up.
Seal Jacks:10
Don Q’s:10
Gravel Pickers:10
Imperial Walkers:10
A few yoga stretches
LBC’s:10
Freddy Mercury’s:10
Flutter Kicks:10
Finished the warm up off with some Burp&Merks: up to 10 & back to 1
Next we hit the ladders. I introduced a few drills that were immediately followed by a sprint up the stairs and then a walk back to the start. Quick feet then explode type deal. At first the pax wanted to job back to the start but I encouraged them to walk because they would soon appreciate the recovery time lol. Drills went as follows:
Single step: x3
Double step: x3
In&Out: x3
In&Out squats:x3
Scissors?:x3 (everyone except for Slaw, not sure what drill he was doing 🤣 his coordination could use some improvement!)
Plank walk: x3
Knee tucks: x3
With about 15 min left we went into B.O.M.B.S.
50 burpees
100 overhand claps
150 merks
200 big boys
250 squats
Pax 1 exercises Pax 2 ran to the street and back hitting the ladder both ways
Single step for burpees
Double Step for OC
In&Out for BB
In&Out squats for squats
Ended with COT. Prayers for Turtleman and Slaws coordination 🙏🏼💪🏽
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