On my birthday Q (actually tomorrow is my birthday but close enough) 13 PAX (12 for the workout, one extra for the early morning ruck) came to Short Pump North and ended up with a high dose of cardio. As I arrived there were multiple fire trucks at Short Pump Middle and PAX thought that I had orchestrated there for my birthday. If only I were that cool.
COP: DQs, arm circles, Irish hammers, Freddies, HRMs, MCs, LBCs
Curb crawls: Up to 5 breathe, down to 1, then up to 3 back down to 1. Mosey to small parking lot near fire trucks.
Five corners/Pentagonal shape – Cumulative but not prostitute style. 10 HRMs, 20 WWIIs, 30 2 count Mountain climbers, 40 squats, 53 LBCs. Mosey to field as fire trucks are leaving.
Dora from middle of field. One runs around the goal post, Other partakes in 53 burpees, 153 2 count American hammers, then 253 SSHs. This is where the cardio got real my friends. Mosey slowly to playground with the cushy surface.
25 PLTs then 28 more PLTs. The math equals….
Triple check with derkins, flutter kicks and run to the bathroom and back. Despite our average age, no one needed to go to the bathroom. Finished with stretching.
Announcements: Please consider taking the Bridge site Q from Upchuck. Prayers for Handshake’s niece, Fudd’s sister, Wojo’s mother, Roger Roger’s father n law and Prophet’s (sp?)friend.
Thanks for letting me lead. Enjoy your weekend.