Dips, derkins and merkins, with a little ring of fire!

Thrive 3/8/16

A little social pre-run of 1.5 miles with Glass joe

Disclaimer given

SSH x 20 —   5 Merkins OYO
IW x 20 —   5 Merkins OYO
LSS x 20 —   5 Merkins OYO

Merkin ring of fire
circle up facing each other , all PAX begin in plank position
each PAX does 5 merkins one at a time around the ring

Mosey to the benches

Split group in 2 –P1 sprint to end and back while p2 does
1-50 LSS
2-50 LBC
3-200 Jump Rope

3 more stations P1 sprint to end and back while p2 does
1-15 dips
2-15 merkins
3- 15 derkins

Peoples Chair
100 count air presses x 2 rinse and repeat

“Hands of Time”
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10 x 2 rinse and repeat

Plank walk around the community art
Clockwise and the counterclockwise

Mosey to the parking lot

Partner up –GRAB A LINE –Plank walk 3 lines
5 merkins, then walk to the next line
5 merkins, then walk to the next line
5 merkins, then walk to the next line
10 LBC then walk to the next line
10 LBC then walk to the next line
10 LBC then walk to the next line then recover

Mary to finish time out
Dying Cockroach x 15
Pretzel Crunch x 15
Rosalita x who knows? It was in Spanish.
Freddy Mercury bicycle x 26

Announcments:
Spring Mud Run coming up April 30th
A Night at the Knights
Kiawah Island full and Half marathon

Chime in with anything I am missing

Lamont took us out with some great words of wisdom and prayer
Moleskin:
Thank you Glass Joe for a a little social pre run to get the blood pumping. A had to ad-lib a few rounds today to fill the time as the PAX were faster than they used to be…which is a GOOD thing! Nice to Spielberg back again and looking strong. Lamont keeps pumping out the speed, can’t wait to see his first VQ coming up soon. Hairband, Shep and Turnpike and Hoodie I love to hear the feedback and chatter, hopefully you felt a good whole body burn and fatigue without too much of any one muscle group exhaustion.