3.9.23

PAX: Spaghetti-O (QIC), Spaulding, G.L.O.W., J.V., Schnitzel, Bartman, Nae Nae, Big Al, Senator Tressel (DR) 

Conditions: Ideal

Disclaimer: W/O at your own risk, push yourself and the guy next to you.  We are here to get a little sharper, stronger, and faster today.  

Warmup:  SSHx25 IC, Imperial Walkersx15 IC, Arm Circles Forward and back x 10 (IC), Air presses x 10 (IC), TTTx10 IC

Thang: 

• Merkin Mile
  • Rune 1 Mile
  • 4 stops 20 Merkins per stop

Grab the Blocks

• From the Ampitheater (W block)
  • 20 OH Press
• Marsh Stop
  • 20 Curls
• Playground stop
  • 20 Bent over rows
    • Fountain Stop 20 Shrugs
• Ampitheater stop
  • 20 OH Press
• Continue Mosey Marsh (no block)
  • 20 Derkins
• Playground
  • 10 Pull ups
• Fountain
  • 20 Dips
• Ampitheather (Grab blocks)
• Marsh
  • 20 Calf Raises
• Playground end
  • lunge-Walk across
• Fountain
  • 20 Step ups 10 each leg
• Return Blocks

• Mary: Flutters x 50 (IC)

Done!

Announcements:     Coffee at the New Corner Perk Tuesday was Amazing you should go. There was some debate about where the next would be held . . .                                                                                                                                                                                                                                                                                                        

 Prayer: For Nae Nae. For JV’s friend’s family. Unspoken

Moleskin: We have so much to be grateful for. Near the top of the list is each other.

Don’t hide. Be present and be your authentic self and ask for help when you need it.

Also 6:00 feels like a really long minute, but make the most of it!

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