12 Pax. 45 degrees. 1 EC’er (Longshanks).

Shanks is the only one who shows up 15 minutes early to a workout and runs hill repeats on Massey St. I’ll have to try that amount of crazy soon. Goodness!

The PAX arrived and 5:13 hit, we walked over to the Flag at Veteran’s Park to say the Pledge. I led the Pledge of Allegiance, and off we were.

Warm Up on Loop 1
Run up Main Street, right on 160, right on Monroe-White, right on Watson, right on Railroad Ave, back to Parking Lot

1 Mile Complete

COP –

Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise

Movements –
SSH x 10
Merkins x 5

Loop 2.

Bataan Death March – 5x Burpee CMIYC Indian Run
Up Massey St, Right on Harris St, Right on Ardrey, Right on White St, back to Parking lot. We had 12 Pax, so for the one mile loop, we all did one round of burpees. Needless to say I was thinking it felt easier than it looked on paper.

2 Miles Complete

Repeat Bataan Death March
Break into two groups to increase Burpee count – 6 & 6… and it’s a race!

This time on Loop 1. It pleased me to see some suck while PAX were doing burpees. It meant the workout was actually serving a purpose… making us better!

3 Miles Complete

Final Iteration
Partner Up
Run to base of Main Street.
Partner Carry up Main Street, switch at half way.
Jog Down to bottom.
Run to the bottom of Massey Street. Partner up with another PAX. Do the same thing.
Jog down.

Get back to the parking lot with a few minutes to spare.

Al Gore hold x 1.5 minutes
30 squat pulses after the 1.5 minutes.

Hold low lunge x 1 minute
10 pulses after the 1 minute.
Flapjack, other leg in front, same thing.

1 minute left! So we did a variation of the protractor.

Time up! 12 PAX for COT and some announcements. Shout out to Hardwood and Rex for fighting hard and earning those miles!

Read your newsletter.
Prayers for family traveling, friends/family who have recently been diagnosed with or are fighting cancer.
Prayers for a family member who was found passed away after falling in their home.
Prayers for families battling Hand, Foot, and Mouth. And flu, and all sorts of other virus floating around.
Praise for being able to use our bodies in the gloom every day.
Praise for the community that is F3.

Thanks for the opportunity, Longshanks. Sorry for the late BB!

Punch List out.