25 Pax posted this morning, many #SleevelesslikeCheech, to honor our Lexington SC Brother and get back to business.
The deck was calling, and we must run…
WarmUp
SSH x 25, Squats x 20, Merkins x 15
Partner Up
Partner Carry Squats across launch lot towards inevitable deck, flapjack halfway.
Wheelbarrow width of field, flapjack halfway.
Inside deck, Partner Derkins x 15 each man.
All exercises IC
Run full length of deck, pause for
Hip Slaps x 10, Squats x 15, WWII SitUps x 20
Run full length; Lunge x 10, Diamond Merkins x 15, LBC x 20
Run full length; Flutters x 10, Wide Arm Merkins x 15, WWII x 20
Run down far stairs, get muddled instructions.
Bear Crawl Slalom: Pax single file on 6, doing LBCs while first man Bear Crawls length of group.
Once first man passes first LBC, second man falls in for Bear Crawl. Continue Indian Run-style until all complete length of Crawl.
Back into SweatBox, aka Deck.
Run half length, 5 Burpees each turn, to the top. People’s Chair until 6 is in.
Run down front stairs to benches and entry.
Partner Up again for
Partner 1 Bear Crawls up ramp, 5 Merkins, runs back. Partner 2 Step Ups until relieved.
Second round LungeWalk up ramp, 5 Merkins, run back. Flapjack.
Run loop around football field back to launch lot for Mary.
Heels to Heaven x 20
American Hammer x 15
Rosalita x 20
Bicycle x 20
LBC x 20
a couple stretches and we’re done.
Moleskin
I appreciate the Pax who went sleeveless, in a small gesture to honor a life lost too early.
Could have been any of us, so remember to make every day count. Make every relationship count.
Empty the tank constantly.
Great effort out there today: Hops as always crushes the Bear Crawl, Snooka always running towards the front, despite gently nudging 56 YO. Too many solid performances to mention.
Announcements
July beatdown series- Tolkien, Flipper, Thin Mint, Mermaid, Chelms, then August 4th convergence w The Brave.
DaVinci is calling! Sign up to Q, and show up to support.
July 4th American 4 Miler is inaugural SpeedforNeed run.
Convergence at 0600 Freedom Park. Race 0730 will be fellowship pace behind chariot.
As reminder, Safety is first and foremost. Modify as needed, stay alert, watch out for your brothers.
About the author