Q: Run Flat
PAX: Buick, Gaylord, Fun Run, Mr. Beast, Szczerbiak, Zelda, Maestro, Ratatouille, Downy, Abacus, Run Flat
FNGs: None
COUNT: 11
INTRODUCTION:
Disclaimer, 5 Core, Mission Statement, and Credo were given as fast as possible so we could get after it.
WARMUP:
Daisy Pickers
Hillbillies
Don Quixote
THE THANG:
Downys 50# sandbag ended up in my truck sometime this week, so to ensure I remembered to return it, I added it to the workout.
We started with the Flat Tire Indian Run using the 50# bag. The loop had some rather large puddles from the rain last night and Downy caught the urge to toss the bag in one of the largest puddles during his lap for Fun Run to retrieve. It was pretty great!
After 4 or 5 laps around the loop we moseyed up to the road and around to the hill for a few rounds of the below:
Round 1:
Crab Walk up to the stop sign
Plank till the 6 is in
Lunge Walk back down
Plank till the 6 is in
Sprint up to the stop sign
Plank till the 6 is in
Bear Crawl back down
Plank till the 6 is in
Copperhead Squats x20 OYO
Round 2:
Crab Walk up to the stop sign
Plank till the 6 is in
Reverse Lunge Walk back down
Plank till the 6 is in
Sprint up to the stop sign
Plank till the 6 is in
Crawl Bear back down
Plank till the 6 is in
At this point it was 5:52 and time to head to the flag.
Flat Tire Indian Run back up and around to the flag.
MARY:
Flutter Kicks
Heel Touches
Big Boy Sit-ups
ANNOUNCEMENTS:
Check Slack
PRAYER REQUESTS AND PRAISES:
Prayers for Fun Runs friends fight with breast cancer
Prayers for Mr Beasts nephew being deployed
Thankful for 11 men getting up and getting out on a fairly messy morning