HUMPDAYCOUPONS

HUMPDAYCOUPONS

A rather Sleepless night as I foolishly drank caffeine a little late in the day left me a lot of time to think of some pain stations for the morning that lay ahead.  5 am and Snowflake was there to join me for a bit of a pre run followed by Goodfella and Dasher.  A couple of laps around the school as we approached the morning crew ready for the F1 work ahead.

WU: Mosey a bit around the lot plank it up for the 6 while I gave the disclaimer. 15 Merkins, 20Mc’s, 25 SSH

WU Part Deux: Four corners 20 Merkins, 20 flutters rotate each corner,  2nd time 20 Carolina DD and 20 LBC’s rotate each corner

The Thang:  3 Stations lie at the top of the hill, sang bag, Smash ball and a Kettle bell.  Station one Sandbag burgee’s timer 300 Merkins.  Station 2 Smash ball 300 Forward lunges, 3 rd kettle bells 80 american hammers.  hot laps between for those that finished first.

Moleskin: I am very proud to have led this group,  the men get stronger and faster every day.  Now I am just looking for them to put their muscles to work in a couple of good causes.  Below are two links in the announcements.  UC is hosting the Speed for Need along with Heathers Hero’s for the Susan G Komen race October 7th we need our crew to sign up and run the race.  We need to know ahead of time that your coming so please don’t wait!  Secondly, is a autism awareness fun raiser started by a gentlemen from my church.  Heard it’s tough, show up and step up.

Announcemnts

http://www.info-komen.org/…/Racefor…/CLT_CharlotteAffiliate…

Amrap 4 Autism