Sheepdog – hoot

7 Pax and an ominous šŸ¦‰Ā braved the rain.

EC:Ā 2 miles; Beater, r22, Shredder

Warm Up: light jog Ā around the parking lot and then PAX circled up. Ā Side straddle hop. Moroccan night clubs, Fazio arm circles front and back and then all over again backwards. Michael Phelps. Wind mills. Good mornings.Ā All in cadence.
The Workout: Traveled; move one, one irkin. Lunges between knee walls. Ā  Pause for squat kicks. 2nd round of traveling; move one, one arm irkins. Lunges between. Mosey.

One round of 150 strikes. Dos e doe. Block and enter. Block, enter, trap. Capoeira push-ups.
Mary: crab toe taps, breakdancers
Announcements: F3 Southwake region.Ā Prayer: we talked about intentionality, ā€œpicking up the sixā€ outside of the gloom AND whoā€™s got your six? Prayers for those deployed, family members whoā€™ve passed away, those fighting cancer and serious illnesses, and for Beaterā€™s friendā€™s daughter.