Asphalt only workout

Asphalt only workout

5 PAX made it out while the rain almost held off so we made it an all asphalt workout. 7am hit, disclaimer given, and off to bus parking lot.

COP
SSH, IW, Low Slow Squat, MC, Cotton Pickers
To the track
Merkin corners 5x, 10x, 15x, 20x around the track and then a lap and then plank for the six
Merkins, Wide Arm merkins, diamond merkins, Carolina Dry Docks

To the wall for a seat
Arm presses, then lunge walk it out
Chest presses, then bear crawl it out
Balls to the wall

Mosey to the rock pile for a lifting rock
Curls, presses, squats, calf raises
Run it out to parking lot
Triceps, rows, flutter press, curls

Mosey to the neighborhood for triple nickle which is 5x called exercise (LBCs) at the cul-de-sac, 5x called exercise at the top of the street (Jump Squats), and 5 runs in-between.

Mosey back to the school and to the overhang for Mary
Sit ups, Flutter, Back Scratcher, Dolly, Sit ups
Time called

Announcements
Continue to keep ‘Bout Time and his family in your prayers. Great to see Rusted make it back out (he has a 3 month old). Madison has organized a CPR course (which is full), but which will be repeated – keep on the lookout. Check out the new Friday bootcamp @5:30 at Waverly (Viva Chicken).

As always, thanks for the opportunity to lead.