Lonely EC run and a small group this morning. Wrench was already out in the gloom on a 9 miler and Callahan set out for a little appendix-free mosey. We welcome out of towner Fudd, and off we go.
**Warm-UP
**Mosey down the street for some Good Mornings, Windmill, SSH, Steve Earles, Thrusters, Plank Jack, and Mnt. Climbers.
Mosey to Middle school track
**Thang One
**Starting at the “Twelve O’Clock” position we Prisoner Run around the track stopping at the 3, 6, 9 & 12 positions and completing the same number of reps of called exercises: Diamond Merkin, L/R Jump Lunges, CDDs, Jump Squats. Ended each exercise with a little core work before moving on.
**Thang Two
**Partner up for a combo 50 Pull-up and 50 Burpee fun fest
**Thang Three
**On the Mosey back we stopped for a little Plank Variation
Mary
Boat Canoe, Homer To Marge, 100s
**COT
**Prayer for little Grayson
Lots of opportunities to give your time and/or treasure. Check for details all over Slack
YHC took us out with a quote from Bob Marley
“You never know how strong you are until being strong is the only choice you have.”
-Squatter