AO: dawnstrike
Q: SweetTart
PAX: Quaker, Babar, Fountainhead, Snowflake, Phlegm, Lobstah
FNGs: None
COUNT: 7
WARMUP: 3 Pax did 5 Stridelite miles
At 0600 the rest of the pax circled up ready to begin.
Side Straddle Hops, Little Baby Arm Circles (no song), Imperial Walkers, and Through the tunnel.
Q: SweetTart
PAX: Quaker, Babar, Fountainhead, Snowflake, Phlegm, Lobstah
FNGs: None
COUNT: 7
WARMUP: 3 Pax did 5 Stridelite miles
At 0600 the rest of the pax circled up ready to begin.
Side Straddle Hops, Little Baby Arm Circles (no song), Imperial Walkers, and Through the tunnel.
THE THANG: Mosey towards Heather wood park with exercises at 4 intersections.
1 Slow Fast Squats & LBCs in cadence
2 Plank Shoulder Taps & Merkins in cadence
3 Bonnie Blairs & Gas Pumpers
4 Mountain Climbers & 666 Merkins
At the park 2 x 10 minute AMRAP
1 5 Pullups, 10 Merkins, 15 Dips, and 20 LBCs
2 5 Burpees, 10 Iron Cross, 15 Hip Thrust, 20 Jump Lunges
Mosey to return to AO with same 4 stops and exercises + Calf Raises
Plank series including Teddy Rock & Rolls
Rings of Fire: Squat/Air Chair and Merkins
:alert: ANNOUNCEMENTS :alert: : CRAZZZYYY TRAIN IS COMING!!!!
COT: Prayers for Healing of injuries, New Job Opportunities, and those going through things.
5 for Coffeeteria at Waffle House to watch the runners do something stupid.