8 locals and a PAX from The Fort in South Carolina John Topham – Sir Topham Hatt posted to enjoy a 65 degree morning in May.
10 SSH, Abe Vigoda, TTT, LBC in 3 flavors, Mercs IC x 10
YHC learned about a Run with Pain Stations while visiting Hickory NC PAX in late winter of 2018. A very technical workout – run to somewhere and do some exercises. But a twist was added. If you get to the designated meeting point you turn around and run back to the 6 and then run back to the point and repeat if needed. In theory everyone runs the same amount of time.
#1 – 10 Burpees
#2 – 10 mercs OYO then sprint to top of DORA Hill
#3 – 10 Chicken Peckers IC
#4 – Slow Squats
#5 – Bear Crawls 1/2 up hill, Crab Walks Back Down
#6 – Carolina Drydocks as a tip of the hat to our SC Visitor
#7 – to steps of Civic Auditorium – then Crab Walk up Steps/Bear Crawl Down x 3 reps
# 8 – YOGA TIME! Side planks, Elevator Mercs etc. ABs looking Good! Just like @Trolley!
#10 – Chest to Ground Burpees on the Curb
#11 – Trolley’s Rail to Hail thigh busters
#12 – 25 BBSU, Slow Hold Supermans
#13 – Something I can’t recall back in parking lot where we started.
CIRCLE OF TRUST
PRAYER – Sir Thopham Hatt’s Co workers ex wife health, Little Debbie Family
If you believe what Jesus says about who he is then nothing else matters, if you don’t believe him then nothing matters.
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.