AO: Wyman Woods Park
QIC: Grovetucky
PAX: ID, Rowdy, Bo Schembechler, Mariah
YHC arrived about two minutes before 0530 and spotted a stranger. Could it be, could it be… ID!! Welcome back man, props to Bo for the EH! At 0530, a disclaimer was… (just realized, I forgot the disclaimer!) anyways, mosey to playground for COP:
SSH x 30 IC
Windmills x 15 IC
Willie Mays Hayes x 15 IC
Cotton Pickers x 15 IC
Sun Gods x 15 IC both forwards and backwards
Downward Dog / sprinters stretch
Hamstring stretch on one knee other leg extended forward
Rash stretch
Mosey to the corner for THE THANG:
Leg exercise at bottom of hill, upper body exercise at top of hill at fire station
Low and Slow squats x 5 then run up the hill for hand-release merkins x 5. Repeat with 10 reps, then 15 reps
Indian Run to the base of the Elmwood Hill
upper body exercise at the bottom, leg exercise at the top
Dry Docks x 15, run BACKWARDS up the hill, stationary lunges x 15 each leg. Repeat with 10 reps, then 5 reps.
Mosey back to shovel flag, with AYG the last 200 yards
Straight-leg toe touches x 15 IC
World-War 1’s x 20 on up command
AMRAP burpees x 1 minute
Name-o-Rama, COT, and BOM as ID led us out in prayer as we prayed for Bo’s grandmother. Welcome back ID!! Great job this morning PAX!!
AYE!!
GT