10 Pax shows in the rainy gloom this morning.  One FNG came in hot and fell in line.

Warmarama:

WINDMILLS X 20

SSH X 30 IC

BUTT KICKERS X 20 SECONDS

SUNGODS X 15 IC EACH WAY – WHICH I WAS REMINDED BY NANCY THAT WE WOULD BE USING OUR LEGS FOR THIS WORKOUT.

THE THANG: Ran up Beverly to Kerby at a easy pace and circle back for the six.

Kerby to Market street at 5k pace and circle back for the six.

Stayed at Market and lined up for a little hill work.

Run up to the top of the Beverly hill and jog back to the bottom

Run backward to about 3/4 the top of the hill and jog back

Run to the top of Beverly hill and jog back to the bottom.

Run backward 3/4 to top of hill and jog back

Sprint to top of the hill and run back to Market street corner.

Next was a 5k pace lap around the basketball courts – over bridge- RT onto thorough path- RT onto Ashland, RT onto Market, RT into basketball courts, and plank for the six.

MARY went a little something like this.

30 LBC x 30 IC

LSF – 20 IC

Hip Dips – IC 15

American Hammer – IC 40 BACKWARD

Great effort from the PAX despite the rain turning all of our clothes into weighted training gear.

Announcements:

Welcome FNG ChuckWagon!

Roanoke starts the 23rd

Nancy’s Block party-  homewood de mayo- 3pm next month- finishes with New star wars outside on big screen.

Amphibious Tuesday Risen is up and running.  Eta 3 weeks and service component will be added.

Hushpuppies spring bash on the 16th.  Dont forget your sportcoats and pocket squares.

Micheal Casen – Daughter is having heart trouble, we ask that your hold them in your prayers.

Honor to lead!

 

 

 

 

PAX: 316

QIC: Lynda, Roonie, Nancy, Cheezypoof, Stinky Cheese, Footloose, Sir Charles, Phoenix, Chuck Norton FNG (Chuckwagon)