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