Q: Run Flat
PAX: French Lick, Fun Run, Bozo, Carolina Lean, Maestro, Run Flat
FNGs: None
COUNT: 6
INTRODUCTION:
Disclaimer, Mission Statement, Both Credos, and 5 Core were all given by YHC.
WARMUP:
Daisy Pickers
Quad + Piriformis Walk
Something else but it has been forgot
THE THANG:
It was a cold 34 that felt like 20, so we got after it to get the blood flowing.
– 400m warm-up mosey
– Sprint the straights at 85% and Bernie the corners for a full lap
– Bear Hugs
– Single Leg forward lean to explosive knee up with a hip opener at the top
Maestro put it out there last week, so we did it… the Miracle 2 Miler. Pax were asked what their goals were. They ranged anywhere between the speed of sound and the speed of molasses.
After the 2 miles were completed, we walked it out for 200m to lower the heart rates, then moseyed to the wall for some wall seated heal raises or toe raises… whatever you feel like doing.
MARY:
– Reverse Nordics
– Low Plank to high 6 on call
ANNOUNCEMENTS:
January 11th Activities
– Polar Plunge
– Warner Robins Send Off
– Eeore house party
PRAYER REQUESTS AND PRAISES:
– A lot of discussion about accountability groups for Bible studies and the opportunities we have.