AO: Patriot
QiC: Dunder
Pax Count: 6
Pax List: Curveball, Dunder, Leon, Manhole, Stevie Wonder, Suds
FNG Count: 0
Downrange:
Warm up:
2 rounds of 15 and 10 reps: Side straddle hop, Drunken Hillbillies, Cotton Pickers, Low slow Squats, Low Slow Merkins, shoulder taps
The Thang:
Tried to fit in 7 sets of 11’s but timed out during our sixth set. Cherokee Run handing off the weighted “watermelon” between different 11’s sites.
1st set at Baseball field tables: Incline Merkins and Step ups
2nd set at Brook Run Pavilion near amphitheater: Step ups and Dips then squats and Ab Crunches on bench
3rd and 4th sets at Pavilion: squats and Ab Crunches on bench then Step ups and incline merkins
5th set by Playground (Wall, bench or curb): Step ups and dips
6th set baseball field outfield wall near COT: Squats and Ab crunches til timed out
mosey back to COT
CoT:
Prayer requests for Nance by Stevie Wonder and keep Bibo in our thoughts as he goes in for hip surgery next week. Leon took us out with a prayer.
Naked Man Moleskin:
Hot and Sticky… Stevie Wonder mused that while he was out in Cherokee Country this summer he did not see any Cherokees running and definitely not any Cherokees carrying and passing a weighted ball! 🙂