It was a beautiful morning to lead the men of Surge today. Clear, crisp, mid 30’s and wearing gym shorts, just a couple of miles from the house, and hanging out with some great dudes. These men are tight knit, but always make you feel welcome as a guest Q. Great fellowship and brotherhood is always present here.
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
SSH x 10
Mosey to straightaway:
At each light pole:
- Shawshank Redemptions x 5 (Squat, Bonnie Blairs 2 count, and Burpee all in one motion =1)
- 5 total light poles
Mosey to side of school to picnic tables:
- Dips, Incline, decline Merkins x 25
- 2 steps at curb
- Calf raises feet inward x 33, outward x 33, straight forward x 34
- Rinse and repeat x 2
Mosey to back of school to playground:
- Pull ups x 5
- Merkins x 10
- Squats x 15
- Mountain climbers x 20
- Rinse and repeat x 3
Mosey to BBall court:
- Line up behind BBall goal
- Lunge to goal in center of two courts
- Bear crawl to end of second court
- Rinse and repeat back to other end
Mosey back to flag:
Mary:
6 inches x 1 minute
Freddie Mercury x 1 minute
Hello dollies x 1 minute
Iron cross x 1 minute
2 minute stretch
Recover
Announcements:
- 12/20: Surge will be converging at 5:30am as usual in Lowes Foods parking lot. At 6:30 they will run with FiA for the Digits run at Lexington High School.
- Lexington SAFE run 1/1; sign up for open time: http://ttsu.me/safe2021
- Dam to Dam 2/21
- P200 in March
Prayers:
- Notebook
- No Show
- Sick and injured PAX
- Our nation and its leaders
- Marriages
- Virus victims
- Unspoken