Weather: a crisp 60F with very little wind (no complaints here)

Although it was not easy to get out of the warm, cozy bed, the benefit of sharing 45min hour with other HIM was so worth the effort. As I was pulling into the parking lot I saw a crazy dude running laps in the parking lot..shirtless….he must be on crack..

Warm Up: Took a little extra time to warm up, the pax may be feeling those hip flexors tomorrow.

• Mosey Jog one long lab lap. Where we stopped a few times and worked on different drills stretches (SSH, knee to chest, heel to but, side shuffles, karaoke with knee drive (that was interesting to see..), lunges). Finished warmup with running drills, as always. A-Skip, B-Skips. Straight leg kicks. I was pleased to see some progress on those drills from the pax. Even someone said that the A-Skip was the “easy one”. I guess they forgot about the first time they tried doing it. Music crapped 5 minutes in the workout (no battery) so the motivation was based on knowing for every round we always had to do burpees…

The Thang

10/20/30/40/50 Ladder workout. The idea is to start first round of exercise (i.e. 10), then run a lap (about ¼ mile), then plank for the 6^th. Then do 10/20, run, plank. Then 10/20/30,  and so forth.

• 10 (reps): burpees
• 20 (secs): Germans (short swim, long swim, push rock, temper tantrum, open/close arms and legs)
• 30 (sec): merkins
• 40 (sec): Squat jump/lunges/star jumps/monkey humpers
• 50 (sec): mountain climbers

Due to time constrains we did:

• 10, run
• 10/20, run
• 10/20/30, run
• 10/20/30/40, run
• 10/20/30/40/50, run
• 20/30/40/50, run
• 30/40/50, run
• 40/50, run

Squeezed 2.36 miles today, not too shabby.

Announcement

Wild pax coming, Walk for Alzheimer’s (and I may have forgotten some other announcements…), oh food drive for local church this Friday.

Prayers/Praises

Rowdy (migraines), Ripken’s father in law (surgery), Sarah’s recovery. Injured and recovering pax, first responders.