• When: 2020-02-21
  • QIC: Ken Doll
  • The PAX: Argyle, Wingback, Boo Boo, Soaker, Scotch, Dunphy, Rumblestrip, Ken Doll


Monica visits The Legend

Taking a break from running, YHC was glad to get back to my Friday home. Monica came for a visit. She didn’t disappoint.

It’ll make sense after you read the recap below.

Conditions: mid-30s

The Thang:

Disclaimer
BOM

Warm up mosey to Icehouse

Monica: 7 minute AMRAP with merkin variation, leg exercise, core exercise, 7 reps each

Decline Merkins x 7
Step Ups  x 7 (each leg)
American Hammers x 7 (2-ct)
Lap up and down stadium steps
x 7 minutes

Hand Release Merkins x 7
Box Jumps x 7
LBCs x 7
Lap up and down stadium steps
x 7 minutes

Diamond Merkins x 7
Squat Jumps x 7
Mt Climbers x 7 (2-ct)
Lap up and down stadium steps
x 7 minutes

Incline Merkins x 7
Bobby Hurleys x 7
BBSU x 7
Lap up and down stadium steps
x 7 minutes

Wide Merkins x 7
Hip Openers x 7
Flutter kicks x 7 (2-ct)
Lap up and down stadium steps
x 7 minutes

COT & BOM

Devo: Luke 6:45

Prayer Requests:
-Dear Diary

-Scotch’s Dad
-Marriages

Announcements:
-2/29 6-Year Anniv Convergence
-3/27-3/28: Palmetto 200
-4/6 The Gauntlet Begins

-5/3 Mass Extinction Elimination Challenge in Ft Mill. Info: https://calendar.ultrarunning.com/event/mass-extinction-elimination-endurance-challenge

-5/11-17 SAFE Lexington 24/7 Run

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