YHC jotted down a couple ideas for the weinke last night and had a tough time making sense of it this morning. But it was enough to fill up the 45 minutes, and was hard enough that at least a few guys broke a sweat.
4 met early for a little over 3 miles of StrideLite. The weather for the run and workout was pleasant. The morning went something like this…
1 minute warning, disclaimer, no FNGs, prayer
Mosey around the parking lot to wait for a last minute arrival. We warmed up with…
- 15x SSHs IC
- 15x TTTs IC
- 15x Imperial Walkers IC
- 15x Mountain Climbers IC
Then we each got a block and headed to the basketball courts for a couple rounds of exercises…
Round 1
- 20x Block Bent Over Rows, run to the other end of the courts, 11x Hand Release Merkins, run back
- 19x Block Bent Over Rows, run to the other end of the courts, 12x Hand Release Merkins, run back
- until you get to
- 11x Block Bent Over Rows, run to the other end of the courts, 20x Hand Release Merkins, run back
Round 2
- 15x Block Shrugs, run to the other end of the courts, 6x Air Squats, run back
- 14x Block Shrugs, run to the other end of the courts, 7x Air Squats, run back
- until you get to
- 6x Block Shrugs, run to the other end of the courts, 15x Air Squats, run back
We returned the blocks and with a few minutes remaining did…
- 60x Curb Calf Raises OYO
- 30x Curb Carf Raises OYO
We wrapped up with announcement and a prayer.
Announcements:
- BRR coming up
- 9/13 – 2nd F event for Arena pax (see Recall)
- 9/22 – Smokehouse’s Never Forgotten event
- November – Cheech 10k
Prayer Requests:
- Dear Diary – surgery today
- Justin Turner Family