10 pax posted for Crypt in the early morning gloom for a last minute Q switcheroo made possible by Quarantine’s unfortunate encounter with a mad surgeon who somehow managed to install a baseball in his ankle while he was completely awake. Wait… his M’s a doctor and he was running with her when it happened… suspicious?
Conditions: 48 degrees and crystal clear
The Thang:
COP
- SSH x 25 IC (15 slow, 10 super speed)
- Through the Tunnel x 20 IC
- Imperial Walkers x 20 IC
- High Knees x 15 IC, Butt Kicks x 15 IC
Parking lot weave: Start at bottom of parking lot and run to top, 10 merkins, run to bottom, 10 squats until arriving at Candy Stripe Gate. Plankorama when done.
Mozie to SSFOD. Get bricks
Stationary Jacob’s Ladder: 10 burpees, 20 merkins, 30 squats, 40 LBCs, 50 overhead arm claps, 40 LBCs, 30 squats, 20 merkins, 10 burpees OYO
Brickorama:
- Curls for the girls x 20 IC (both arms at same time)
- Tricep Extensions x 20 IC
- Shoulder Press x 10 IC
- Curls for the girls x 31 IC (one arm at a time)
- R to L wood chop x 10 IC
- L to R wood chop x 10 IC
- Front arm extensions x 10 seconds (TClaps to Blue Screen for Mississippi counts)
- Lateral arm extensions x 10 sec
- Front arm extensions x 10 seconds
- Lateral arm extensions x 10 seconds
Partner Up – Partner Drag length of field, alternating partners as needed.
Lunge – suicide partner exercise: One partner lunges to mid-field while other partner does suicides the length of field returning to where their partner has gotten to lunging. Once lunging partner gets to midfield, switch.
Mary:
Russian Twist x 20 IC
Put up bricks, mozie to parking lot for COT
COT
BOM
Finish
Announcements:
- Christmas Party Dec 19th – RSVP up to a week before event. Let’s get some HC’s. Fill out online survey for superlatives.
- Families Helping Families – Paypal link on Sway’s email. TClaps to Blindside for being on TV!
- Paddy Pax – Lexington 5K this Friday
- Run Hard Half Marathon
- P200 has a waiting list if you want to do it.
- Go Run 5K – White Knoll High School – First weekend in Feb. Might do a double down if we get enough HCs
- Jingle Bells 5K – Dec 13th. Sign up.
- 10,000 Merkin challenge in December
- Runner’s World Run Streak – Mile a day between Thanksgiving and New Years
Prayer Requests:
- Skinny Claws stroke, is recovering – found heart issues. Has some decisions upcoming.
- Quarantine’s baseball ankle!
- Zapper’s achilles
- Permit’s knee issues
- Say What? has MRI Thursday for hip issue
- Meltdown – foot issues
- Simon Says is travelling for Grandad’s funeral
- Nikita’s groin and lower abs – possible sports hernia. MRI and PT upcoming