10 early risers looking to sweat off some excess found their way to First Watch and bellied up to the counter for a heaping, steamy, thick bowl of Gumbo. The menu included:
Warm-up lap around the parking lot and circle up for COP, including your ordinary course warm-ups and some amazing grunting and growling from the PAX.
Mosey over the the church steps for 3 rounds of exercises:
- 10 derkins on the steps – lunge across the bricks – Al Gore for the 6 – 1 Burpee
- 10 fast feet, 10 derkins – lunge – Al Gore – 2 Burpees
- 10 gas pumps, 10 fast feet, 10 derkins – lunge – Al Gore – 3 Burpees
Mosey down the way to the wall for 11s – 10 Donkey Kicks – run across – 1 Box Cutter – repeato swapping reps until 1 and 10.
Mosey around to the back steps and partner up for a Proper Dora. Partner 1 runs around the parking lot while Partner 2 does 1 merkin, 2 squats, 3 SSHs = 1 rep. Flapjack and add up the reps until you reach 100.
Mosey back to the Flag for 3 minutes of Mary with Hello Dollies, Rosalitas, Freddie Mercuries and 30 seconds of American Hammers.
Numbers, Names, Prayers and COT
Announcements –
- Summer Tour is in full swing. Check Slack for locations.
- First Watch launch will be moved to Flatwater for time on the River next week, pending water levels.
- HR Derby at Huguenot Little League, Tuesday July 15 – don’t go to NoToll that day or your will be lonely.
- Homegrown Half – Aug. 16 – see Slack or Draper for details
Prayers for health, healing and peace.
No More Gumbo For You!
