12 Get a Dirty Dozen
The Management here at TBD take pride in our AO. As such, when we have an FNG that is new to the state, we like to show off our AO, and so I decided to call an audible and start the workout with a tour of Womble and a dirty dozen.
FNGs: Welcome Nadia
Warm Up:
Windmill x12, Frankenstein X12, SSH X 20, Squat Stretch 10 count
The Workout:
Thing 1: Tour of Womble
Indian run with a dirty dozen (12 exercises with 12 reps per exercise)from the tennis courts and over the bridge toward the softball fields. Make a right to go counter-clockwise around the ball fields. Stop once for tempo merkins x12, squat jumps x12, WWI x12. Back to the Indian run around to the volleyball courts for another stop and burpees, side straddle squats, low slow flutter. Modified to a go at your own pace mosey and instructed the faster pace runners to pick up the six once reaching the pavilion beyond the bridge. Once everyone reached the pavilion, it was ranger merkins x12, lunges x12, LBC x12, then back to a self-paced run around the soccer fields and a stop at the far end parking lot to finish the dirty dozen with overhead to seal claps x 12, prisoner squats x 12, windshield wipers x12. Then head to the PIT for a lighting round of Dora 123.
Thing 2:
Dora 1-2-3…..dips x100, monkey humpers x200, LBC x300 while the partner runs backwards up the hill and back down frontwards.
Mary:
Not much time for Mary….boxcutters X15
Announcements:
“Featured AO Week” starting next week. Check out Slack for more details
Derek Davis Memorial Run: This Saturday is your last chance to get a guaranteed shirt with registration.
derekdavismemorialrun5k.weebly.com
Mulching continues…check slack for opportunities
T-Claps (Recognition): Nemo hitting up the EC. Oboe, Hardy, Snap and others for picking up the six
Prayer:
Prayers answered for Omaha with some promising job opportunities
Continued prayers for Florence as he embarks on a short-term job opportunity in Wilmington, NC
A Family close to Nemo that is going through a difficult time
Those not living in the present and enjoying what is around them because they are too caught up in what is happening on their phones