Are We Going Spelunking

14 hungry warriors stepped into the gloom this AM for #Strut’s 2nd midweek workout. I knew we were in for some fun when I walked up to the group with a flashlight only to hear Uno say, “Are we going spelunking this morning?” Working out in an AO with a construction zone that is mostly void of light, the QIC thought it would be a good idea to be safety conscious. Early returns for the motto at #Strut include, “We kid because we care.”

[Posted by Sway on behalf of author and Q AlterBoy]
The Thang:
Warm up jog to Leaphart Elementary School parking lot

COP:

SSH x 25

IW x 20

Windmills x 15

Little Arm Circles x 10 forwards / x 10 backwards

High knees x 10

Kick backs x 10

Squats x 15

Merkins x 10

CLBC’s x 10

Merkins x 10

CLBC’s x 10

Merkins x 10

CLBC’s x 10

Merkins x 10

CLBC’s x 10

Merkins x 10

CLBC’s x 10
Partner up and mosey to football field

“Runner is the timer”

The pax completed a series of exercises, as many reps as possible, while each set of partners took turns running as a pair from the goal line to the goal post on the opposite end of the field and back.

Exercises:

-Low Plank

-Stationary lunges

-Mountain climbers

-Flutter kicks

-Freddie Mercury’s

-Burpees

-Wide-arm merkins

-1:00 of exercise missed when running as the timer

Mosey to canteen:

People’s chair :60

Calf raises x 20 each side

People’s chair :45

Rotating high plank

Mosey to Heartbreak Ridge:

Walter Payton Tribute

Sprint from bottom of hill to picnic shelter + 34 dips (2x)
Mosey to Edge of Tennis Courts:

Sprint back to parking lot

COT

Prayer request for Allen Horne for cancer surgery.

Ball of Man led by Napalm.

Great turnout for second midweek workout at #Strut. 14 pax both days this week.

Alter Boy has Q on Saturday.

Don’t forget the Ryan Rawl Memorial 5K on September 7th.

It’s not too late to run the AmFibious 5K, although T-shirt deadline has passed. Donations to the F3 Foundation are appreciated.