8 pax made the decision to get better at the Roost on a fine Thursday morning. Toothpick was there early putting in some miles and barking orders at a wayward pax stretching in the lower lot. That wayward pax made his way to the virtual shovel flag and it was none other than Urkel. After some brief mumblechatter we went to work. Here’s how it went down:
Condtions: mid 50s and humid
Warm up lap around the track.
SSH x 15 (IC)
TTT x 15 (IC)
IW x 15 (IC)
Time for and old favorite, BLIMPS: the track and ark loader edition
Iron Mikes (jump lunges) x 15
Merkins x 20
Plank Jacks x 25
Run lap, B, Run lap, BL, Run lap, BLI, Run lap, BLIM, Run lap, BLIMP, Run lap, BLIMPS, Run lap, BLIMP, Run lap, BLIM, Run lap, BLI, Run lap, BL, Run lap, B, Run lap.
Flutter Kicks (IC) x 40
For those not counting along: 3 miles, 55 Burpees, 90 LBCs, 105 Iron Mikes, 100 Merkins, 75 Plank Jacks, and 30 Squats
Glad to see Urkel back out. YHC didn’t realize how much he missed his “Yeah baby!” yells from across the track. Don’t be a stranger brother.
Announcements and Prayers:
Moneypenny and Bud on the Q next week.
Toe tag’s father and daughter, Bud’s daughter