Audible for benefit of all

Audible for benefit of all

Got the call to lead day zero earlier this week and was more than happy to throw down a run intensive “high intensity” boot camp. Hopefully those in attendance for their money’s worth this morning.
McGee head locked a high school buddy at the gym yesterday so a very thorough disclaimer was given before we started.
It was hot and humid already and it wasn’t going to get any better so away we went.

Warm up jog down past playground
Circle up at BBALL Court. – SSH x20 IC, Merkin x20

RUN to HILL #1 (Hemmingford) – 3 Rounds (10 Squats at Bottom 10 Diamond merkins at Top)
Lbcs x25

Head out towards Rea past trader joes (left on Rea to 51) circle back at each light to grab six
Flutters x25 at 51

RUN back to AO along 51 and Russian twist to wait on the six

Back to School for 3 Rounds of Bench Work
Derkins/DIPS/incline merkins x 20 Each
Mosey to playground for back and core circuit
10 pull up / hanging knee raises x 2 rounds
5 min of Mary
The dolly x 25
The Freddie Mercury x25
Flutter x20
-q was ready to throw in the towel – McGee wanted more core so he led
The pax in rosalita x 25 and protractor
Namarama

Mole- it was a soaker this morning. When Fng payback rung his shirt out at the end it dropped a gallon of sweat. This was not Fng friendly since we kept it moving and put in a quick pace nearly everywhere we went. My watch had us at a little over 4.5 miles. Swiper and McGee were flying up and down Hemmingford. The young guns Nemo and Drago were pushing the pace up rea and 51, while Marlin was steady throughout impressing those nearly half his age. Strong work brother! Fng payback hung in there despite admitting to working out hard at the gym yesterday. Keep coming out.
Appreciate the opportunity to lead at day zero!