In the humid gloom, YHC, Clutch, and Papa Smurf met to accumulate some miles and complete some exercises.
The Thang
We began with a mosey, interspersed with some running drills.
At the base of the bridge, the pax circled up for a quick warmorama consisting of:
- MNCs
- Windmills
- Merkins
- Side planks
Then, the trifecta proceeded to run the bridge, stopping every fourth of the way to complete one core exercise in the following order:
- Leg Scissors
- LBCs
- Hello Dollys
- Absolution (LBC/Leg Lift/BBC)
At the other side of the bridge, after absolution, we tackled the tough part of the workout:
- 5 Lt. Dans (Lunge/Lunge/Squat)
- 5 Merkins
- 5 Lt. Dans
- 5 CDDs
**Repeat for distance**
YHC completed around 6 total rounds to complete the distance.
We then finished with a returning run, also interspersing core exercises every quarter of the way, with an all-out sprint to the top:
- LBCs
- Leg Scissors
- Bicycles
Pax completed the 2.5 mile run together at the six’s pace.
Announcements/Praise & Prayer
- Clutch’s son is recovering and looking hopeful
- Papa Smurf and M approaching 28 years of matrimonial bliss. PTL!
3 is better than some of the solo posts I’ve done, but this AO will catch fire soon. I plan to post next week, but downrange today and tomorrow. Great beatdown!