13 men + H&R’s dog, Jack, posted for some betterment on this chilly Thursday morning. Jack shared some tender moments with a few of us. Beyond that, it was a great morning with all 3 Fs present.
Here’s what we did:
Conditions: 33 degrees
The Thang:
Disclaimer
BOM
Warm up mosey around parking lot
Line up at curb for dynamic stretches
High knees
Butt kicks
Frankensteins
Lunges
Knee pulls
Toe taps on curb x 50
Stationary 11s
Burpees & Squat Jumps
Mosey to fields
Indian Run from one end of Shawshank to the other (approx 500 yds)
Plank Jacks x 10 OC
Hold plank
Merkins x 10 IC
Flutter kicks x 10 IC
High plank x 1 min
Burpees x 5 OYO
Indian Run back to other end
Mt Climbers x 10 IC
Hold plank
Merkins x 10 IC
Freddie Mercuries x 10 IC
Low plank x 1 min
Burpees x 5 OYO
Indian Run back to other end
Peter Parkers x 10 IC
Hold plank
Merkins x 10 OMC
American Hammers x 10 IC
High plank x 45 sec
Burpees x 5 OYO
Indian Run back to other end
Parker Peters x 10 IC
Hold plank
Merkins x 10 OMC
LBCs x 10 IC
Burpees x 5 OYO
Back to the flag
COT & BOM
Devo: Watch your words. You can’t take them back.
Prayer Requests:
-Wells family
-Phillips family
Announcements:
-New running AO guidelines
-Need mentors. Ask YHC for details
-Juice is leading an accountability group for reading the Bible in 2019. Not too late to get in. Ask YHC for details.
-2/2: MGC Long Run
-2/16: Dam to Dam Relay: www.damtodamrelay.com
-3/16: Lexington Race Against Hunger