Q: BlueRhino
PAX: Bar Crawl, Broadhead, Cartwheel, Ram Rod, BlueRhino, Boo Boo, MiniMe, Liberace, F3-Magic Dust, Dangle, Silver Surfer, Lady 🐶
FNGs: None
COUNT: 11
CONDITIONS:
58- splendid
STRIDELITE:
7
DISCLAIMER
I AM not a professional
OPENING PRAYER
:pray: injury free
WARMUP:
10-SSH
10- LBAC -fwd
10-OHC
10-LBAC- bkwrds
10- TTT
10-slowmo squats
10-merkins- OYO
THE THANG:
Detainees terminology-
Tiny Bears- art of using tiny bombs in Bear crawl ( not to be confused with bar crawl) workout
Farmer Suicides- Detention loses farmer carry- Suicide exercise route- using blocks
Landing Strip- Fire Truck access
Dipping Station- wall near landing strip- used for dips, ab of choice exercises
The Thang:
Assign Partners- one late show throws off count- better late than never !
Mosey to block yard- grab a pair of blocks per partner
Mosey to landing strip
Drop off blocks- mosey to principal
Partner 1- Tiny Bears up principal to tier 1- partner does merkins- complete, run down principle.
Partner 2- run up principle-Tiny Bears up to tier 2- partner does merkins.
Both partners meet at top of principal- mosey to landing strip. Partner 1 farmer suicides while partner 2 squats. Switch.
Both partners run length of landing strip and back to dipping station.
Both partners meet at dipping station to do 25 ab of choice and 20 dips.
Grab tiny bombs- run down stairs
Rinse and Repeat
MARY:
Low Plank- circle of pain
Gas pumpers
Big Boi sit ups
Messi Merkins ( lay on back- raise roof)
ANNOUNCEMENTS:
Mt Tabor Reformation pre-run
( Friday- park at Mt Tabor- 05:30-
COT 6:05
Breakfast- Lizard:lizard: thickness
GoLeo- news pushers- no need to register- be at Saluda Shoals- :clock730: 7:30
If you want to register- maybe get a shirt
www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=4413
COT:
Sparky- back
Sparky son -family
Coach Brad
PAX- spoken/unspoken
Sarah Harman
DEVO:
Words from Sarah Harman- Caring Bridge
Sometimes it feels like I’m carrying around boulders. When I think of God and our community and that we are NOT alone then I picture the boulders turning into pumice stones. Have you ever felt a pumice stone? They are airy and light. They are still there. Circumstances haven’t changed, yet it all seems more bearable when we share the weight.
