Conditions: Clear skies with a meteor passing overhead. A pleasant 62 degrees.
To try to avert a defection to SnakePit for the Nantan’s Q, YHC searched the archives and found a 2015 Ranger workout that worked at this AO with some slight modifications. All PAX enjoyed the merkins and now we’re ready for the Nantan’s visit next week…… well maybe…..
The Thang:
Disclaimer
Pledge of Allegiance
Prayer
Warmup: Mosey to Soccer Field and circle up:
- Through the Tunnel (YHC forgot the Merkin)
- Windmill (3 Merkins, 1 make-up)
- Side Straddle Hop (3 Merkins)
- Little Baby Arm Circles (15 Fwd, 15 Rev. – 4 Merkins)
- Overhead Clap – (5 Merkins)
- 8 Count Turn & Bounce – (6 Merkins)
- Imperial Walker – (7 Merkins)
- Squats – (8 Merkins)
- Flutterkicks – (9 Merkins)
- American Hammer – (10 Merkins)
Suicides: From the Starting Cone:
Round 1:
Run 1/2 way up long side of field – 10 Merkins
Return to starting cone – 10 Merkins
Run full length of long side of field – 10 Merkins
Return to starting cone – 10 Merkins
Round 2:
Run 1/2 way up short side of field – 10 Merkins
Return to starting cone – 10 Merkins
Run full length of short side of field – 10 Merkins
Return to starting cone – 10 Merkins
Line up for Ab Work:
LBC – x 20 IC
Flutter Kicks – x 20 IC
Iron Cross – x 20 IC
Boat Canoe – 1:00 minute
Russian Twist – x 20 IC
Four Corners: From the Starting Cone:
Round 1:
Run long side of field, 20 Squats at the corner
Lunge across the field, 20 Squats at the corner
Run long side of field, 20 Squats at the corner
Lunge across the field, 20 Squats at the corner
Round 2:
Run long side of the field, 20 Squats at the corner
Bear Crawl across short side of the field, 20 squats at the corner
Run long side of the field, 20 Squats at the corner
Time was running out, so we ran the final leg back to starting corner
Count-O-Rama
Name-O-Rama
Announcements:
- Convergence at SnakePit on Thursday 5/10.
- Ebert has triathlon on Saturday.
- SnakePit sponsoring Mission AO on May 26th. Time is 8:30.
- Mudrun on May 26th.
- Light at the end of the month June 30th.
Prayer Requests:
- Praise for Tailpipe’s promotion at SCE&G.
- Praise – Tailpipe saw first child on ultrasound.
- Deadstick’s neice is out of hospital after kidney transplant. BP has stabilized.
- Ebert’s dog of 13 years going to vet for possible last visit.
- Ebert’s father.
BOM