No Curb Sharing
Cold and clear in the gloom today. PAX of 7 got warm rather quickly. Here’s how.
Warm up lap in parking lot with Carioca
Stretching
SSH x25 IC
Frankenstein’s x15 IC
Proper squats x25 IC
Burpee mile on track
Run .25 do 12 burpees, repeat 3 more times. Total 1 mile 48 burpees
Wheel of merkins – use curb and no sharing. 10 each, total 40 merkins
Baby dips x20 IC
Curb side hops with sumo squat in between curb line 4:1. 10 sets
Rinse and repeat with forward/backward hops over parking curb and squat
Air press shoulder taps 1:4 ratio. Stopped at 7:28 ratio for time
Mary
Febreze – 2 big boy sit ups, 6 inch hold in up position, 10 air presses. 2:10, 4:20, 6:30, 8:40, 10:50
Windshield wipers x15 IC
Boat Canoe x10 IC
Announcements
CSAUP dec 15, dec 1 Nemo’s Christmas party and dec 29 potluck, WB training, Crab Legs planning to run 5k at WB. Banana Seat has approval for all runners in the Saturday race to run as support.
Prayers
DD family, Crab Legs, holiday sadness for some, Natty Ice wife had a mis-carriage two weeks ago and maybe no more kids due to complications, Joe (Pastor) with heart surgery Norm and Chickenfoot request.
As always it’s great to lead such a fine group of HIM. Seize the day!
BS out!