Sheepdog – hoot
7 Pax and an ominous š¦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, āpicking up the sixā outside of the gloom AND whoās got your six? Prayers for those deployed, family members whoāve passed away, those fighting cancer and serious illnesses, and for Beaterās friendās daughter.