72 degrees and not too muggy yet on this early Monday morning. 4 showed up to get better. Great mumblechatter on the runs about fathers day weekend, Saturdays beatdown, and what we can do to bring some guys back.
Warm Up x15 IC
Imperial Walkers, SSH, Grass Grabbers, Arm Circles, Self Love
YHC modified on the spot after learning that Hammer ran to the AO again, and shortened the runs. Was a modification for me as well after running around Noah’s Ark for 30 minutes Saturday.
Run to the 2nd stop sign for High Knees (yes, we just ran Jose 10k) x15 IC, return to court.
Head to the playground for a mini murph of 5/10/15 x 5 rounds = 25 pull ups, 50 Merkins, 75 squats
Run to the 2nd stop sign for High Knees x15 IC, return to court.
Partner up at the court.
100 block shoulder presses while P2 runs the length of the basketball court, bear crawls to halfcourt, and runs back to relieve P1.
Round 2 repeato with 100 skull crushers, same mosey.
Run to the 2nd stop sign for High Knees x15 IC, return to court.
Back to the playground for another modified Mini Murph. 5/10/15 x 5 rounds = 25 Supine Rows, 50 Dirkins, 75 Bouncy Squats.
No relief at all on those Bouncy Squats. Hammer and Pik used the row bars for a Dirkin higher than the sea wall, we followed on rounds 2 – 4.
Run to the 2nd stop sign for High Knees x15 IC, return to court.
Back to the court for partners
100 Shoulder Presses while P2 runs to half court and bear crawls back.
50 Skull Crushers while P1 lunge walks to half court and runs back
Mary – Peter Parkers and LBC x15 IC
Count, Name, and Jose10k prayed us out with thoughts for Pik’s father in law.
Announcements :
Hammer has the Q Saturday. Hammer is starting a bible study in July, most likely Wednesday nights. Hammer has a CSAUP – Completely Sacred and Utterly Purposeful – at the Crisis Pregnancy Center – read slack for the full message & let him know if you are in.
Sign up to Q and bring a friend.
Thanks for showing up fella’s, and the opportunity to lead.
SYITG, Akbar
