7 of Diamonds
Warm up- plank while discussing 5 core principles, SSH. cotton pickers, arm burners
Round 1- 7 burpees at first, second , and third base, 30 sec recovery at home plate
Round 2- 14 Merkins at each base and a 30 second recovery at home
Round 3- 21 WWI sit ups each base, 30 sec recovery at home
Round 4- 28 Flutter kicks ( 4 count) each base, and 30 sec recovery
next were three sets of wall squats and hold. 30 sec, 45 sec, and 1 minute
gathered around and finished up with a few WWI to wrap things up
unspoken, safe travel and running for Jockey and the Go ruck travelers this weekend, Chestnut friend battling Covid, Scrappy’s church guest who accept the lord this past week
Announcements- wednesday run group and Ruck groups
Picture at shovel flag!
- we also had Green thumb and Woodie back with us today!