It was great to be back out to guest Q at Surge today. YHC also enjoyed seeing some new faces since he Q’d a couple of months ago. Strong work today, looking forward to next time!
Here’s how it went today:
Conditions: Mid 30’s, clear and cold
Disclaimer/Prayer
Mosey to parking lot in front of the straightaway of the car line
COP:
TTT x 10
LBAC x 10 each way
Windmills x 10
Mosey to straightaway:
Bear crawl to first light pole
Merkins x 40
Bear crawl back
Squats x 40
Lunge to second light pole
Merkins x 30
Lunge back
Squats x 30
Bear crawl to first light pole
Lunge to second light pole
Bear crawl to third light pole
Merkins x 20
Bear crawl, lunge, Bear crawl at each light pole back to start
Squats x 20
Lunge to last light pole
Mosey to flag for pre-Mary
LBC x 50
One lap around parking lot
Rinse and repeat x 2
Mary:
6 inches x 1 minute
Freddie Mercury x 1 minute
Hello dollies x 1 minute
Recover
Announcements:
- Get out and VOTE!
- Ken Doll needs all the votes he can, please consider him as you vote today
- 11/14 Cheech 10k
- 3rd F run groups at Surge
- Mission Lexington and Oliver Gospel Mission are collecting Mac and cheese, please give as you feel led; see Twerk for more details
- SAFE Run still TBD
Prayers:
- Notebook
- Family friend of Cheers whose son, Levi is dealing with chemotherapy and COVID effects
- Black Betty’s family in the loss of their loved one