Thought it was “Banjo & Bar Crawl’s Excellent Adventure Part III” ‘til Rumble came rambling in. Three PAX it is!
Welcome, Disclaimer, and BOM
Weather: 24 and not that bad once you get going.
The Thang:
COP:
SSH x 25 IC
Merkins x 10 IC
4-CT (Merkinless) Burpees x 10 IC
Merkins x 10 IC
4-CT (Merkinless) Burpees x 10 IC
B’Donka Donks:
There are 22 columns out front. Donkey Kick each column and Bobby Hurley in between for two rounds. Alternate names include “Hurley-Donks” and “Donkey Hurls.” We’ll be seeing this one again.
MLK Tribute:
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” ~Martin Luther King, Jr.
SSH x 25 IC from the top of the runway:
Run to bottom and back
Lunge-Walk to first light pole
Bearcrawl back to the top
R&R x 3
Finish B’Donka Donks for time.
Prayer Requests:
*Brayden Sox & family – admitted to PHCH last night with fever. White counts dropping, hoping it’s just viral. Continued prayers.
*Hostel family
*Wells family
Announcements:
02/02/19: MGC Long Run (benefits USO): http://www.mgclongrun.com/
02/16/19: Dam-2-Dam Relay – Volunteers needed: https://damtodamrelay.com/
03/09/19: Lighthouse for Life – Run for Her Life Relay 5K: https://www.lighthouseforlife.org/events
Devo: Reflection on MLK, disadvantaged society members, and resilience in the face of challenges.