Great morning at The Shank started with a Soaker-led discussion at The Rock. Others chose to train up for the D2D Relay. A surprise rain (to me, anyway) hovered slightly above us. Nothing too bad. Then we did a lot of planks and merkins and squats and other stuff.
Enjoyed it, Men. Strong work.
Conditions: low 40s, slight drizzle
The Thang:
Disclaimer, BOM
Mosey to COP
Michael Phelps x 10 IC
Hold plank for the rest:
Plank Jacks x 10 IC
Shoulder Taps x 10 IC
Mt Climbers x 10 IC
Hydraulics x 10 IC
Mosey to soccer goal. Line up facing other soccer goal about 40 yd ahead
Merkin Ladder
20 merkins, sprint to other goal, 19 merkins, R&R until 1 merkin
Merkin total = 210
Mosey to line for Suicide Ladder
3-cone suicide, Each time you make it back to base line, Squats x 5
x 3, increasing squats by 5 each round
Squat total = 90
Mosey to bottom of hill for Jacobs Ladder
Run up – 7 burpees – Run down
R&R decreasing 1 burpee each trip until 1
Burpee total = 28
Hand Release Merkins x 10 OYO – Flutter kicks x 10 IC
Hand Release Merkins x 8 – American Hammers x 10 IC
Hand Release Merkins x 6 – Freddie Mercuries x 10 IC
Hand Release Merkins x 4 – LBCs x 10 IC
Hand Release Merkins x 2 – Dying Cockroach x 10 IC
Group mosey back to the flag
COT & BOM
Devo: Matthew 6:5-13
Prayer Requests:
-Notebook, No Show, Iron Mary’s Son, Praise for Lego’s Dad
Announcements:
-SAFE Run this week
-2/20 Dam to Dam Relay
-3/19-20 P200