This morning was classic Urban Legend as we traveled around downtown Lexington and hit most of the major spots. A variety of work was done and 2.5 miles were run. Add this together and a #snotwoggler ensued. It was non-stop.
It’s always a good AM when we can #BlameDunphy for something.
Conditions: 50 degrees
The Thang:
Disclaimer, BOM
Mosey to top of parking garage
Dynamic Stretches & 1/2 sprint (stretch about 15 yds and 1/2 sprint 25 yds)
- Lunge and reach up/back
- Butt kicks
- High knees
- Wojos
- Bunny hops
- Broad jumps
- Bounding skips
Mosey to VW Park
Who’s the oldest? Dunphy. How old? 51
51 reps. Gave the pax a choice of 51 pull ups, 51 burpees, or a combination of pull ups and burpees as long as the total is 51. #BlameDunphy
Mosey to parking lot connecting park and S. Church
- Run to stop sign, Carolina Dry Docks x 10
- Run back, Carolina Dry Docks x 10
- R&R until 50 reps total
Mosey to Amphitheater
- Run up S. Church hill to corner of Main – Merkins x 10
- Run down Main and into Wander parking lot – Squat Jumps x 10
- Run into Amphitheater – Decline Merkins x 10
- Run down steps to the first row – Box Jumps x 10
- R & R x 4 laps
Flutter kicks x 20 IC
American Hammers x 10 IC
One last sprint up S Church hill and back to the parking lot
People’s Chair x 45 sec
Balls to the Wall x 30 sec
COT & BOM
Devo: Matthew 23:11-12
Prayer Requests:
- Notebook
- No Show
Announcements:
- 3/6 7-Year Anniversary Convergence
- 3/19-20 Palmetto 200
- Need some Urban Legend QICs