Seven dedicated Roost PAX posted on this rain-free morning to get better, drop some sweat and enjoy some fellowship. Here’s how it went down:
Conditions: 73 and just a “dash” of humidity thrown in for good measure.
Tha Thang:
Head to block pile and grab a cinder block. Fast mosey to suicide hill and deposit block at the midway speed bump. Proceed to the intersection at the base of suicide hill (gate) for:
SSHx15 IC
IW x 15 IC
LAC (front) x15 IC
LAC (back) x 15 IC
TTT x 15 IC
Proceed the remainder of the way down the hill (below football practice field) and back up to opposite intersection for suicide hill halfpipe ladder:
At what we’ll call “lower intersection” perform 10 merkins and run to midway speedbump on suicide hill for 10 OH block press (approx .30 miles round trip). Repeat dropping 1 rep at each intersection. Simple, yet effective. As usual, this one looked good on paper but in actuality it was terrible and took more time than YHC had budgeted. Audible called for the PAX who were either on rotation 5 or 6. Gather blocks and fast mosey to put them back. Once blocks were back, run to parking spaces opposite tennis courts for parking space bear crawl merkins. Start at the far parking space line for 1 merkin, bear crawl to next white line for 1 merkin, bear crawl to next line, 1 merkin, repeat until all spots complete-22 in all. Again, simple, yet effective. Run to virtual shovel flag for Mary. Work was done-YHC’s watch showed 3 miles exactly covered this morning-nice work all!
Five-ish minutes of Mary:
Flutter kicks x 50 with a bunch of slow downs, 45 deg and 90 deg thrown in. (crowd pleaser). YHC was quickly reminded to brush up on his 3rd grade geometry by Money Penny and Dirt Bag (nerds).
Announcements:
-Flipper has issued the merkin challenge for all Roost PAX. 10,000 merkins in June.
-June is Mission Month. It is Roost/Havoc/Speedtrap’s turn next Saturday, June 9th. Come support The Mission starting at 8:30 at Finley Park.
-Hewitt 5K at Saluda Shoals: https://www.strictlyrunning.com/gpuilreg-8l.asp?uRaceId=2297
-Ryan Rawl workout July 4th at the State House. Look out for details.
Devo:
From Crosswalk.com. “On the Campaign Trail” Verse: John 6:25-71