• When: 2020-05-12
  • QIC: Coon Dog
  • The PAX: Soaker, LEGO, Knozit (R), Freestyle, Dunphy (R), Tadpole, Hash & Rice, Dr. Lovin (R), Lizard Man, Gills, Cheers, Ken Doll, Coon Dog


Saved by Mary

Weather Conditions: 46° & Clear

13 Pax came ready to work at the Shanks temporary location this morning.  There was a slight chill in the air, but that was not going to stop anyone from pushing themselves to get better.  YHCs instruction game still leaves something to be desired, and things went a little off the rails for a bit, but all in all it came together.  As for the workout, here is how it went:

Disclaimer and Prayer

Mosey around the Parking Lot and pick up some stragglers

COP

SSH x25 IC
Imperial Walkers x20 IC
TTT x 15 IC
Windmills x10 IC

Parking Lot Ladder

1. Run to one side of the 1st Island and do x5 reps (Merkins, Plank Jump Ins, and Plank Jacks)
2. Loop around to the opposite side of the same Island and repeat x5 reps of same exercises
3. Return to Start and do x10 Around the Worlds (R Squat, Lunge, L Squat, Backward Lunge)
4. Repeat step 1 and continue onto the 2nd Island and do x10 reps
5. Loop around to the opposite side of the same Island and repeat x10 reps
6. Run back to the 1st Island and do x5 reps
7. Return to Start and do x10 Around the Worlds
8. Repeat step 4 and continue on to the 3rd Island and do x15 reps
9. Loop around to the opposite side of the same Island and repeat x15 reps
10. Run back to the 2nd Island and do x10 reps, run back to the 1st Island and do x5 reps
11. Return to Start and do x10 Around the Worlds
12. Repeat steps 4-7
13. Repeat steps 1-3

Partner Line Hops

Partner 1 x50 each leg front/back hops & side to side hops (cumulative as a pair)
Partner 2 runs to the extreme end of the parking lot and back
Flip flop

Mary

COT

Announcements

SAFE Lexington Run Postponed until September
Wear SAFE Lexington Shirts if running around town this week
Shawshank reopening still TBD
Shawshank 6 year anniversary will be 2nd BC after the park is reopened
Q Sheet is wide open for men to lead
Invite Pax to come back who haven’t made it out yet

Prayer Requests & Praises

LEGO’s parents and his dads health

BOM

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