Froggy Scout Run

9 PAX agreed that a 45 degree crisp morning was perfect to go running.  So we did.  Of course they didn’t know about the run until they got there.

DISCLAIMER

PRAYER

COP

• SSH x 20 IC • Shoulder Medley rapid fire

• LBAC IC x5 forward • LBAC IC x5 reverse • Shoulder Pretzels x5 • Chinooks IC x5

• TTT IC x 10 • WMH x 10sec ea side • Imperial Walkers IC x16

We then did a Scout Run all around the AO, a few lucky ones got to sprint up the hill.  Total distance approximately 1 mile

THE THANG

A three station relay was set up along the width of the field. AMRRAP (as many rinse and repeats as possible) until you were relieved by a PAX.  Groups of 4-5 were created with one PAX starting at each station.  The extra PAX(s) were moving to the next station to relieve them of the exercise.

• Station 1 (West side of field): Freddie Mercury x20 and Mountain Climbers x20 Rinse and Repeat

• Frog jump to Station 2 at midfield

• Station 2: Straight Arm Crunches with Block (where you hold the block straight up in air and do a crunch) x 10 and Windshield Wipers x10 RR

• Lunge to Station 3 at East side of field

• Station 3: Hand release merkins x10 and Carolina Dry Docks x10 RR

• Run across the field back to Station 1

It seemed like 1-2 sets at each station were completed before we were relieved.

MARY

Ain’t nobody got time for that.

CIRCLE OF TRUST

PRAYER

MOLESKIN

For effective conflict resolution, don’t be an avoider.  Approach issues with a willingness to understand the needs and concerns of others, because sometimes those needs are hidden.

ANNOUNCEMENTS

Iron Valley Convergence on Saturday.  Arrowhead closed that day.