3/9/19
Pax present: defect, Captain Planet, Forest, sparky, chickenhawk (QIC)
Conditions: 50 and wet
They are setting up for the leprechaun leap this morning, so we decided to jog over to Marion Baptist Church.
Warm up:
0.75 mile jog to MBC
Merkins IC 15
Side straddle hip IC 10
through the tunnel IC 10
The Thang:
4 corners each corner around the church pax do prescribed exercise
5 burpees
10 merkins
15 squats
20 Carolina dry docks
Jogging on the curves
bearcrawls till failure on the straights after failure finish with lunges
Exercises at the play ground
Pull up 10: merkins20: lbs30
Dead hang: squats20: flutter kick 30
0.75 mile job back to withlacoochee park
Circle of trust
Name-o-Rama
BOM: Defect
Moleskin
Thanks for bearing with the QIC for the mostly unplanned run to MBC. Great job today with this running heavy workout. We are planning to start a couple run days during the week. Let chickenhawk or defect know what you think about when to have it or if you have any ideas. Be in pray over Tommy Nolan and his family today. Mallory, his daughter is getting married this afternoon. Also be in pray for the Grahm family, they lost a loved one this week. Hope to see you all on Tuesday for a defect lead beat down.
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