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!