A beautifully clear day at Wolverine. 5:30 in the morning – 50 degrees. Moon is clear and stars are out. Had an aggressive plan for this morning, but 31 PAX showed up for a beatdown, so I had to adjust. I had planned for a Track & Field event, but ended up with only the track – well, I have my next Q tee’d up. We ran The Magnificent Mile – Nicknamed “The Mag Mile”.
After the pledge and a moment for silence for those affected with the Pittsburgh shootings, we headed out on a casual run to DDMS.
Warmup
Welcome to Wolverine – 5x Wolverine OYO
10x Good morning
10x Windmill
10x Sir Fazio Arm Circles – forward and back
10x Mountain Climbers
10x Merkins
Track “The Mag Mile”
After warmups and some mumble-chatter, we moseyed over to the track for the “Mag Mile”…well, 3/4 Mag Mile…
1. Start at the middle of the straight side of the track (start/finish line) – 5x Burpies
2. Run to first turn then – 25x Merkins
3. Bear Crawl through the turn then – 25x Mountain Climbers
4. Backward run the straight side then – 25x Prisoner Squats
5. Lunge walk through the turn then – 25x Box Cutters
6. Run to start/stop line then – 5x Burpies
7. Repeato 3x
Mary
Time went by quick so we ran back to the flag. For the fast paced – some plank holds, left arm up, normal, right arm up, normal, 6″ hold, normal, recover. We then went into a Superman hold while 20+ PAX gave a 5 count. Once all PAX returned from the run, next exercise – Have a Nice Day!
Excellent workout men!
31 PAX
Respect – 6
HIM – 22
Hate – 2
FNG – 1 – Welcome Velveeta
Announcements –
Nov 17 – FIA/F3 Triple Down – F3 dads after
Starting today – Q Source group starting. 6:30a Beaver Creek Panera Bread
Prayer requests/praises –
Familes affected in Pittsburg
Calahan’s daughter