64F foggy

Warmorama: mosey jog with dynamic stretching walking OH lunges, Toy Soldiers, side shuffles…. Circled up for SSH, plank leg extensions, mountain climbers, arm circles, Michael Phelps

The Thang:

25 reps each exercise, run a  lap, next round

Round 1

V-ups, jump squats, Merkins

Round 2

X-factors, jump lunges, Merkins

Round 3

Heels to heaven, speed skaters, merkins

Round 4

Hello dolly’s, donkey kicks, merkins

Rinse/ repeat

Total exercise Reps = 600

Total run distance  = 2 miles

Cool down: toe touches, plank arm/ leg raises, butter fly stretch, core and leg stretches

Circle of Trust:

announcements: Ms Doubtfire’s highly anticipated return to the gloom post surgery tomorrow at Benderson AO! Also, sup N Run coming up April 30th.

praises/ prayers: kudos to trump with his hard training and great run improvements, also for Spartan who finished another 5K last week. Continued prayers for Ms Doubtfire and Shamwow. Also prayers for the people of the Ukraine.

Message:

Leaders are the ones who take courage, regardless of what is going on around them, they repeatedly exercise the will to step up and use their influence to move others in the right direction.