Runners need muscles

Preamble:

With a birthday and BRR in the rear view mirror, time to work on leg strength. What better what to work on some leg strength than with the Big cinder gifted to the Pax by aflac.

Warm-O-Rama:

circle up by the flag for the following:

SSH x 39

weed pickers x 10

toy soldiers x 10

michael Phelps OYO

The Thang:

Partner up and take a cinder to the parking lot for the following (regular cinders had to do double the reps):

round 1

Pax 1: bear crawl down and back (this parking lot was bigger than I remember)

pax 2: 5 curls and 5 OHP and repeat  through until pax 1 returns. Everyone bear crawls twice.

round 2

pax 1: lunge walk down and back

pax 2: 5 rows and 5 squats times two

round 3

pax 1: broad jump down

pax 2: 5 thrusters and 5 merkins

round 4

pax 1: run down and 5 burpees

Pax2: RDL and 10 American hammers

With only 1 ABC going the way of General Lee, we went back to the flag for a morning call and two rounds of Mary before time was called.

COT:

Challenge for pax to step up and lead. Q sheet is in need of some love for the coming weeks.

prayers for those on fall break

Naked-Man Moleskin:

Enjoyed this morning even if YHC broke a big boy cinder. Thankful for this group and another year around the sun. -meltdown