Merkins and an opportunity to lose some teeth

Merkins and an opportunity to lose some teeth

4 intrepid souls for the pre-run in perfect running temperature, then 10 more for the main event:

Warm up:

SSH x 15

IW x 15

6in Plank Jacks x 10

LSS x 15

Mosey over to St. Matt’s Fountain

Run around St Matt’s, stopping at all 10 speed bumps:

 R1:  Alternate 10 Merkins, 5 Jump Squats

Mary while waiting for 6

R2: 2 Burpees at every Bump

R3:  Only 3 speed Bumps – 15 squats at each.

 Lunge Walk over to Stairs, Bear Crawl up stairs, lunge walk over to school.

 Shuttle-run type sprints over to 1^st island, 2^nd island, end of lot.

 High Knees back to stairs, Bear crawl down stairs, lunge walk to speed bump. 

 AYG to Fountain

 Circle up for Mary, Dealer’s Choice

Chippy Cross, Heels-to-heaven, Rosalita, Heels-to-heaven, 6 inches, pistol crunches, maybe some others

 Mosey back to Launch Point

 Merkin-Wave Circle

 COT

Moleskine:

Not a running-light workout but we were able to get in some good upper body pain along with  about 2.5miles.  Always a solid group at this AO and I appreciate the opportunity to lead.

Announcements:

BROLYMPICS!  if you are in town, sign up to compete or to volunteer.

Run Jen Run March 3.  First Speed for Need run of the Yar.  Contact Frasier and/or JRR Tolkien if you can push one of the 8 Chariots.  Please consider running/pushing/cheering.