22 PAX and no FNGs, disclaimer given (poorly), opening Prayer for those having surgery today and we are off.
Warm up mosey through Wake Zone parking lot for a change of pace
GM x 5
SSH x 8
Burpees x 5
Diamond Merkins x 8
Plankjacks x 5
Plankjacks x 8 (was supposed to be mountain climbers)
Form 4 groups for Indian Run to track, stopping at light poles for various Mary exercises, each group chooses their own
Thangs
Traveling Lt Dans from sideline to middle of the field, 4 lunges followed by increasing squats
Each group goes to different part of track and does ¾ lap with 4 merkin stops including initial. 20 each diamonds, wide grip, standard, hand release
Round 2 with bear crawl staggered merkins to the middle followed by leg work at the stations. 20 each sumo jump squats, star jumps, SSH, prisoner squats
Round 3 with three hops followed by burpee to the middle. Mary lap with 20 each LBCs, FMs, Dying roaches, hammers
Cluster Indian Run back to shovel flag for Mary
58 merkins (more like 42)
8-ish Flounder Pounders
HAND
Announcements
Sign up for this Friday’s Prayer event. Need more people late afternoon/early evening
Prayer Concerns
Hermes and Silverback for successful surgeries and quick recoveries
NMS
I have had enough birthdays where I don’t need presents or any particular celebration, but I love this group and wanted to give back on this day with a little token of my appreciation, so Bacon was the plan.
We actually only had 21 for the workout, but we are counting Large for his EC presence
Teaser alert - Sooey planning a special Q -coming soon to Claymore
Awesome to see McCants – hopefully he can avoid any more injuries
We got kind of rowdy in the warm up, and hopefully didn’t wake the people across the street. There was a couple that happened by during it and they seemed to kick out of what we were doing
Group 3 was by far the strongest
Flounder Pounders were enjoyed by all for various reasons, but like the Penguins I introduced at SWW, they may not ever make a repeat appearance.
Great Coffeteria and thanks to all for helping me nail down the PAX list
Always an honor and a pleasure