Full Steam ahead at Downtown Train
FNGs: Tripod!
Warm Up: Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm circles, seal claps, overhead claps
The Workout: Mosey over to the rock pile. Get medium size rocks, 15 to 20 reps the Q says. Cusack over to the amphitheater grass. Q splits group into 2. Group #1 does AMRAP of specified exercise, Group #2 does a lap around the Cultural Center. Curls for the Girls, Overhead Press. Change of plans. Group #1 does AMRAP of specified exercise, Group #2 holds Wall Sit until done. 2 Rounds with Ground Pounders and Ruh Rohs maybe? Sorry, I should have done this day of. Another round, Group #1 dips at the picnic tables, Group #2 balls to the wall. Return the rocks.
Mosey in front of Town Hall. 2 rounds of fast feet on the steps in cadence followed by merkins and diamonds.
Mosey back to parking lot for Mary and stretching.
Mary: 10+ minutes. YHC called out some various standards, Freddie Mercury’s, WWIIs, and others. Then to popcorn Mary as 10 minutes of Mary is a long time. Some stretching to finish it off.
Announcements: Nov 21 CPR class. Respect week coming up. Others I may be forgetting.
T-Claps (Recognition): Stickers and Sunshine for 2 mile EC. Thanks for the accountability!
Prayer: Runners heading to Richmond this weekend. Unspoken. Apologies if I forgot others.