February 27, 2019

Merkin-Ish Mile

THE SCENE: Clear skies with a little chill in the air.
F3 WELCOME & DISCLAIMER –check
WARM-O-RAMA:

Mosey to GHS track.

15x ssh ic

5 arm circles ic – each direction
THA-THANG:
Attempted to finish the merkin-ish mile.

We got 3/4 of the mile completed before time was up.

Each loop around the track included:

  • 10/20/30 core work reps
  • 32x  curb merkins (aka curb humpers) 3 reps per curb–> move to the next curb for 3 more and so on.
  • 8 curbs total got humped real hard.
  • run the bleachers –up and down 6 times
  • back on the track to complete the lap
  • sprint the last 100 yards
  • R&R

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
6 PAX –Kudzu, Woody, Snowman, Blart, Watchita, Sparky-Q
CIRCLE OF TRUST/BOM:
Never underestimate the power of a simple smile, a kind word or the acknowledgement of another. Little gestures can move mountains.
MOLESKIN:
Kudzu earned a new PR for miles run (2.31 miles)
ANNOUNCEMENTS:
N/A