WAKE N’ BAKE
🏻Warm ups:
15 - Good mornings
15 - low slow flutter
20 (10 each side) - Annie’s
25 - Freddy Mercury’s
🏻 Run back to big church parking lot
🏻The Thang
Partner 1 AMRAPs while Partner 2 Runs around the parking lot (W.A.K.E.)
W - WWII
A - American hammers
K - Knerkins
E - E2Ks
🏻N - ‘Ndian run (groups of 4) behind the school into the parking lot. Painted the lines while waiting for the back of the pack.
All together
1 set of each (B.A.K.E)
B - Butkus (rapid step ups for 20 seconds)
A - Alternating back lunges (1 per leg)
K - Krawl Bear up the wheelchair ramps
E - Elevated leg lifts
🏻Run back to church parking lot while doing+1 burpee at every other light pole.
🏻Nur Yllib (Billy Run backwards) back to the flag.
🏻Mary till time!
🏻Count o Rama
🏻Name o Rama
🏻Announcements
🏻Prayer requests
🏻Props to the man upstairs
🏻Peace!
Blessed to run my first Q on such a glorious morning. The weather was perfect and the mumble chatter was loud. I never got to a Shut-In level of angry so I guess I did fine. I got that Q-drenaline and a desire to do it again. Looking forward to the next opportunity!