13 PAX posted at Shawshank for a BRR recovery workout with some running to loosen up the legs and some ab work to tighten up the six pack.
Disclaimer, Prayer
The Thang:
Circle up in the parking lot:
– SSH X 25 IC
– TTT X 25 IC
– LBAC Forward X 25 IC
– LBAC Backerds X 25 IC
Indian Run around the parking lot.
Find a Partner and follow these simple instructions:
Round 1:
– Partner #1: run a loop around the parking lot
– Partner #2: 4 count Flutter Kicks OYO until Partner #1 returns
– Flap Jack until 300 total reps are completed, plank for the 6
Round 2:
– Partner #1: run a loop around the parking lot
– Partner #2: LBCs OYO until Partner #1 returns
– Flap Jack until 250 total reps are completed, plank for the 6
Round 3:
– Partner #1: run a loop around the parking lot
– Partner #2: BBSUs OYO until Partner #1 returns
– Flap Jack until 200 total reps are completed, plank for the 6
Round 4:
– Partner #1: Bear Crawl around the shelter
– Partner #2: Hold plank until Partner #1 returns
– Flap Jack
– Recover!
COT
Count-o-rama, Name-o-rama
Announcements:
– 9/15: Tunnel to Towers 5K: https://tunnel2towers.org/event/2017-tunnel-towers-5k-run-walk-south-carolina/
– 11/11: John Flanagan Memorial 10K: https://www.lexingtonhalf.com/pages/race-10k.php
– 12/15: F3 Lexington Christmas Party
Prayer Requests:
– All those affected by the recent hurricanes
– Flanagan family
BOM