YHC rolled into SOT to be greeted by light numbers. Where PAX concerned the heavy bag was coming back out? Anyway at 5:30 the PAX mosed off to the front parking lot for the COP.
COP- 20 SSH, 10 DQ’s, 10 jazzercise, 10 cherry pickers, 10 small 5 large arm circles x2 for reverso, 10 windmills, 10 Merkins, 20 LBC’s, 10 sugar sticks (flutter kicks), 10 hello dollies, 10 rosalita, hold 6 inches for 30 seconds. Mosey around the school to the track.
YHC had planned a partner exercise but with low numbers changed course to a 4 corners on the track. same exercise at all 4 corners, PAX wait for 6 alternating AG’s and Planks. 1st lap merkins x10x4, 2nd WWII’s x15x4, 3rd lap squats x20x4, 4th lap plank jacks x25x4, 5th lap SSH’s x20x4, 6th lap lunges x15x4. We nailed 6 laps and logged 2.75 miles, nice work. Back to the Flag right on time.
Prayers to Duke’s mom having surgery today, get well quickly! Hermie took us out in prayer. Always an honor to lead. Nice work Gumbo who led the pace, he is sneaky fast. Hermie, Duke, Bullseye way to push hard.
3 Comments
Thanks for the honor of leading. Great work today men.
Another gorgeous morning for an intimate book club meeting in the gloom. Enjoyed the mix of running and exercises – didn’t love the call for more lunges after yesterday. The soreness was triggered for sure. Good times guys.
Prayers for a successful surgery ‘Duke!
Appreciate the prayers fellas! Strong Q Nancy! Between Gumbo’s lunge-a-thon and the legwork today, I am spent!