Conditions: 70 with wind from the west, 5 mph
“The Grinder” W/ DJ Meter Edition
There are 6 “islands” around the parking lot we meet in. Three to the left of the flag and three to the right. We will circle the parking lot stopping at each island to perform an exercise. We start at the shovel flag.
Run to island #1 and perform 21 Tricep Extensions with big boy bricks. Sprint to # 2 and perform 21 Monkey Jumpers. Sprint to # 3 and perform 21 Gas Pumps. Sprint roughly 150 yards to # 4 and perform 21 Merkins. Sprint to # 5 and perform 21 Squats. Sprint to # 6 and perform 21 LBC’s. Sprint roughly 60 yards back to the shovel flag. Perform 1 burpee. You have completed 1 lap.
Rinse and Repeat until time is called, adding 1 rep per exercise per lap. Every lap is roughly 1/4 mile. Second lap would be 22 of each and 2 burpees.
Wanna Be Startin’ – Michael Jackson
Summertime – DJ Jazzy Jeff and The Fresh Prince
Fat Bottomed Girls – Queen
Can I Kick It? – A Tribe Called Queet
Sir Duke – Stevie Wonder
Double Dutch Bus – Frankie Smith
Shadrach – Beastie Boys
Dinero – Jennifer Lopez
I Wish – Stevie Wonder
Shut em Down – Public Enemy
Devo: Psalm 23 2-3
He makes me lie down in green pastures,
he leads me beside quiet waters,
he refreshes my soul.
He guides me along the right paths
for his name’s sake.
-7/4 Ryan Rawl Event. https://www.strictlyrunning.com/images/2018_Ryan_Rawl.jpg
-7/14 Carolina Reaper
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
– Meter’s co-workers family, Bone family with the passing of the mother
Thank you Meter for being responsible for the SF this past month. Po its your turn!!!