8 Strong today, welcoming Grover for a beatdown before he left back to Arkansas. Wicket’s first visit to the Gipper as well. The 20 year old and 7 year old brought the average age down to 49.5. The plan changed when Grover forgot his running shoes, wearing Janowski’s instead. YHC was pleased to oblige in changing the Dora to a Lazy Dora in his honor.
Warm Up
20 SSH Hyper Speed, Arm Circles, Grass Grabbers, Toe Touches, Windmills
Mosey for a stop at the Rock Garden for 20 Curls, 20 Rows OYO
Courthouse – Lazy DORA – P1 does exercise, P2 does hold, switcheroo after 20 reps
50 Plank Jacks, Hold Plank
100 Jump squats, Al Gore
200 Merkins, Superman hold
300 LBC, Shawshank Redemption hold – Andy Dufrain would have been proud. All thankful we didn’t have to crawl through a tunnel of crap first.
Smokehouse speed drills – From benches to the Smokehouse and back
Full Sprint, jog back
Backpedal half way, sprint, run back
Karaoke Left, sprint, run back
Karaoke Right, sprint, run
Benches by the Smokehouse –
100 Bulgarian Split Squats, 100 Freak Nasties – cumulative partner
P1 Works, P2 runs the Courthouse stairs with 10 calf raises at the top
Rock Garden
20 Curls, 20 Rows
Flag
20 Jump Squats, Max Hand Release Merkins
Mary – Crunchy Frogs, Rosalita x 10 IC
Count, Name, and YHC prayed us out
Announcements
Fury FQ 12 – April 1st Convergence on the Lakefront 6am – 6pm
Endurathon – March 16/17 – Fontainebleau State Park – sign up to run with the F3 Team
NMM
Wicket has awesome hair that all of us (except Grover) would love to have now.
Instructions for the Lazy Dora brough some blank stares due to the lack of directions. It was more of a broken up Lazy Dora – but we got 650 reps out of it.
BBQ presented Turbo with a plaque and hat for finishing in the top 3 short course race last week. Beast.
