Goodbye July

10 strong at Split Endz this a.m.   There were a couple of “let’s don’t run much” hints in the pre-workout gathering….throw me in the briar patch…..

Here’s what we did:

Mosey to the AG teachers parking lot for warmup:  SSH, MC, L&R Hip and Hammy stretches with arm extension, squat, heels to heaven.

Mosey to the prison for 3 rounds on the stair circuit:

Plank walk the far wall halfway

Mosey to the other side for 20 dips

Mosey to the gazebo for 20 derkins

Mosey to the small stairs up and down

Broad Jump across the gym walkway

Bear Crawl down the gym ramp

Mosey to the big stairs up and down


Lunge/People’s Chair ladder:

Lunges in cadence 10 reps down to 1 rep (10 rounds), 30 seconds of people’s chair in between each set.


Marython: Ladder of 10 situps down to 1 with assortment of Mary in between each round (15 counts (military)): Knee Up, Russian Twist, Rosalita, Dolly, Dying Cockroach, Flutter, L/R Oblique Crunch, LBC, Protractor.


Partner up for a couple of rounds of decline plank (partner 1), and run up and down the big stairs (partner 2), and flapjack.

Mosey home.

Moleskin:  beautiful morning, great effort from all.

COT:  Donate to the giving campaign !  Starfish sendoff Wed night at Sundries.

Robo with a great takeout.

Thanks Chips for the keys, always an honor.

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