8 bros worked out ITG. We had 3 for scheduled maintenance and 5 runners. Thursday seems to be turning in to a hybrid of BC and Running. Whatever it takes to get outside. Great work by all.
Conditions 75 deg HUMID
Intro
FNG = 1
Disclaimer (Safe work - Linguini)
MOSEY TO CORNER PARKING LOT
COT
-SSH x 15 IC
-IW x 15 IC
-TTT x 15 IC
10 merkins 15 LBC
9 merkins 15 LBC
8 merkins 15 LBC
7 merkins 15 LBC
6 merkins 15 LBC
5 merkins 15 LBC
PLANK ON 6
MOSEY TO FRONT OF SCHOOL
-1 minute of curb plyometrics
-Lunge the length of the parking lot
-Reverse lunge on the way back
MOSEY TO FRONT OF THE SCHOOL BY TECH CENTER
-25 decline merkins on curb
-25 jump squats
-plank on 6
-sprint to light pole and back pedal to the next light pole (6 light poles total)
Saw a FEW @F3CAT PAX on the way!
MOSEY TO PARKING ACROSS FROM TICKET BOOTH
-30 merkins 1 lap
-30 jump squats 1 lap
-30 carolina dry docks 1 lap
-30 bonnie blairs 1 lap
-30 BBSU 1 lap
-15 jack knives each
MOSEY THE LONG WAY BACK TO SHOVEL FLAG
RECOVER
ANNOUNCEMENTS
-Stomp the Swamp 5K (Aug 21st)
-Dad's Camp Lake Wiley (Aug 20-22)
-All 9's Half-Ironman this Sunday (July 25) WH to chauffeur.
-Shawshank Pool Party at Vintners Wood
-Opening ceremony tomorrow for the Olympics
PRAYER REQUESTS
-Marriages
-Aging Parents
-Olympians
-Quis's daughter Jennings
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