Weather Conditions: 48° and rainy
9 PAX showed up despite the rain and put in some work, 4 for Boot Camp and 5 for Stride XL. The runners pounded the pavement for 9-10 miles and as for the Boot Camp, here is how it went:
Disclaimer and Prayer
Mosey across the bridge, around the creek, and back to the parking lot
COP
- SSH x25 IC
- Imperial Walkers x20 IC
- TTT x 15 IC
- Windmills x10 IC
THE THANG
Island Hoppers
- Traverse the Parking Lot from one side walk, across two (2) islands, and to the opposite sidewalk
- X10 Calf Raises on the curb onto each Island
- X5 Squats on each Island
- Lunge between the 2 Islands
- X10 Plank Jump Ins on the opposite curb
- Repeat back across the Parking Lot and subtract x1 Plank Jump Ins each set
- Cut out Lunges after x6 set of Plank Jump Ins
- Plank when finished
Mosey across Duffie Dr. to the Small Shelter
Circuit
- X10 Pull Ups at the Shelter
- X10 Merkins at corner 1 of Volleyball Court
- X10 Squats at corner 2
- X10 (4 count) Imperial Walkers at corner 3
- X10 Burpees at corner 4
- X10 Dips on the Shelter bench
- Rinse and repeat counting down sets by x2
Mosey back to the Parking Lot
More Island Hopping
- Island 1 – Alternate High Knees & Butt Kicks at light poles
- Island 2 – Karaoke (switch direction at light pole)
- Island 3 – Alternate High Knees & Butt Kicks at light poles
- Turnaround and repeat back the other direction
Mosey around the creek and back to the Bridge
Lunge the Bridge
Back to the Shelter for some Mary
- People’s Chair 1 minute
- Flutter Kicks x20 IC
- American Hammer x20 IC
- Hip Thrusters x20 IC
- Boat Canoe
- Hello Dollies x20 IC
COT
Announcements
- 03/16: Lexington Race Against Hunger
- 03/22: P200
- 03/23: Operation Under Railroad 5k
- 04/08: The Gauntlet 2019 begins
Prayer Requests & Praises
- Kukoc
- Capps family
- All 9s Son, Beckham having procedure
- Wells family
- Muggy Tape’s friend Justin and his personal struggle