This morning, I had planned to log some miles and rest my sore shoulder so I skipped the madness at the Coop.  I decided to run a few laps around Pantheon before venturing down Gold Hill Road.  As I made the turn to the front of the school, I notice, not one, but two cars parked in front of the school.  I thought to myself “Should I continue to run as planned or should I check and see if they were here for a workout?”  I ran back to the parking lot to check it out.  Sure enough, River Rat and On the Rocks were here to workout.  I informed them about the fun they were missing at the Coop.

Running would have to wait.  After the standard disclaimer, we ran a lap around the car pool circle.  Next, River Rat lead the warm-ups with the following exercises:

SSH

Imperial Walker

Windmill

Merkins

Moroccan  Night Club

Next, we ran another lap around the car pool circle.  At each light pole, we performed the below exercises, adding one exercise (ten reps) at each light pole:

Squats

Carolina Dry Docks

Calf Raises

LBCs

Moroccan  Night Clubs

Merkins

Flutter Kicks

Next, the Q was handed over to River Rat for another lap around school parking lot.  We started with a reverse run or “Nur”, then high knees, butt kickers, shuffle right/left, and karaoke right/left.  We arrived back at the front of the school for On the Rocks to lead us in a round of dips and wall sits.  Next we ventured to the columns for a few minutes of balls to the wall.

With about five minutes left, I thought it was a good idea to end with a burpee lap around the school, 5 burpees each light pole.  We missed out on the PAINtheon games, but we experienced some of the pain.

Announcements:

Joe Davis Run – January 7th

Prayers:

Praise for the F3 group, always open and willing to serve

Families during the holiday season