As the PAX gathered there was some chatter about the “bear sighting” at Stone Crest on Monday but I attempted to calm all fears by letting them know we would be working in pairs for safety and assured all that the only sighting this morning would be a billy goat. As per usual, YHC travels without a watch and needed a couple time checks… 5:30 struck, disclaimer was given and we were off.
Mosey to parking lot in front of Harris Teeter for warm-up (in cadence)
15 side straddle hops, 15 low slow squats (not slow enough for Goonie), 15 imperial walkers, 10 merkins
Mosey to the fountain, partner up (1 pax does exercise/1 pax does lap then flapjack)
1st lap step-ups, 2nd lap dips, 3rd lap derkins
Mary and wait for the 6
Mosey to apartment complex behind Brown Bag (try it if you haven’t already #Uncle Rico)
same partners, grab a lifting rock (1 pax does exercise/ 1 pax does lap then flapjack)
1st lap curles, 2nd lap overhead press, 3rd lap squats
Mary and wait for the 6
Audible called to pick up Teddy who had to make a pit-stop at the Exxon. Mosey back to Harris Teeter and grab some wall, 25 air-presses (in cadence). Mosey back to launch, grab some wall again, 50 air-presses this time (Goonie request, in cadence). With a couple minutes to spare end with some Mary.
Announcements
welcome FNG – Gramatica
Need a Q for July 5th at Rebel Yell – any takers please reach out
American 4 Miler on July 4th – 1y anniversary of Speed for Need race
Church on the Street – check signup genius or just show up (1st Sunday every month)
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