Three met at 4:45 (GTL/Denali/Largemouth) for a few EC lake laps and got the sweaty slogfest started. With adequate time left for a shoe change #Denalisignaturemove, the rest of the PAX gathered. 5:15 a.m. on the clock so we mosey to the big parking lot.
Warm up
15 Imperial Walkers
15 Side shuttle hops
5 Good mornings
15 standard merkins
15 Mountain Climbers
Next up is a favorite of YHC, the BLIMPS circuit. It keeps a high-tempo feel and works most muscle groups. Mumblechatter is key since the exercise counts are OYO, and this group is plenty entertaining this morning.
The Thang
BLIMPS Circuit
– exercises at each corner of the parking lot
– When finished pick up the 6
– We start each lap together (.3 miles)
1st lap – 5 burpees x 4 corners
2nd lap – 10 lunges x 4 corners
3rd lap – 15 imperial walkers x 4 corners
4th lap – 20 merkins x 4 corners
5th lap – 25 plank jacks x 4 corners
6th lap – 30 sumo squats x 4 corners
The Hill
Set of 7s – Scorpion dry docks at the bottom, American hammers at the top
Mary
Back to the flag for a quick calf stretch
Count-a-rama – 13
Announcements – CSAUP “The Odyssey” October 5th, also the first F3 Carpex golf tournament will be in October
Prayers/Praises – Joe Smith’s 2.0 broke her leg, prayers for a quick recovery, another PAX has a grandparent in hospice so prayers for peace for her and the family
As always, a pleasure to lead you men – strong work this morning!
Thank you for your servant leadership this morning!