The morning weather was beautiful. There was a bit of light just starting to peak over the James. 5:30am hit, The Doobies (Featuring Michael McDonald) were first up on the playlist. According to the gentlemen who almost ran us over because they didn’t check slack…. This may or may not have happened. Lap around the lot, stop on the path for…
Warmerama:
Invisible jump rope
Jazzercise
Hairy Rockettes
Copperhead squats
Plank it up
J-Lo’s
The merkin
Up dog
Down dog
Walk it back to dead man hang
Reach up for Andy dufrains
Get close to water for a triple check. Runner goes to picnic tables in the woods and back. Exercises are dips and derkins on riverside benches.
Mosey to the other side of where the ramp used to be. PAX Hold plank and one by one do a pull up in the boat rack. Except for Orange Crush, he did 100 pull ups.
Next up was Touch a tree with 2-4-6 trees, exercises were merkins, squats and LBCs.
Then a OAX-choice DORA with 100 side straddle hops, 200 monkey humpers, and 300 single count flutter kicks. Next we moseyed back to the parking lot to get on the 6 and
Spell “yacht rock” with our feet. 3 minutes of Mary to finish it out. Prayers and announcements, YHC took us out.
Announcements
- Congrats to the HS graduates! Prayers for the parents to keep it together.
- Convergence on Monday at 7am at Tredegar. See Heist if you want to help out. YHC is leading the pre-run at 625am!
NMM
Fun time today on a beautiful morning. Thanks for coming out fellas. Special shout out to Whitesnake’s mustache that survived the entire beat down!
