Less than 1/2 Mile
Pax of 7 for cold Thunder workout, some complaints about the short run to warm up. I know Thunder is not a running workout, but come on, not even 1 mile :).
FNGs: None
Warm Up: SSH, Cherry pickers, L+R overhead stretch, fazio arm circles
The Workout:
Run around soccer fields to playground:
5 sets of five exercises:
5 pull ups, 5 diamond merkins, 10 merkins, 10 lbc’s, 15 squats
Jog to rock pule:
5 sets of five exercises:
12 curls, 12 tricep presses, 12 lunges, 12 upright rows, 12 shoulder press
Jog to pavilion:
3 sets of 3 exercises:
Balls to wall, Dips, Step ups
Mary: Shoulder taps, box cutters, LBC’s, WWII, plank
Announcements: Ruck on Saturday, Christmas party… see slack
Prayer: Family of Forcep’s uncle who died of covid, recovery for Pikachu’s wife back