Q: Run Flat

PAX: Buick
One Hit
Geppetto
Maestro
Peaches
Love Set
GPS
Sub
Fun Run
Szczerbiak
Myrtle (RR)
Spackler (R)
French Lick
Free Bird
Run Flat

INTRO:
Disclaimer, 5 Core Principles and Mission Statement

WARM-O-RAMA:
I didn’t want to break the tread, so we started with everyone’s favorite – “The Burpee”!

Burpee – 10 OYO
LAC – 15 IC
SSH – 15 IC
BAC – 15 IC

THE THANG:
We threw on our packs and moseyed across the parking lot and down to the track, then around to the home team bleacher’s for some fun with 11’s.

11’s – In the bleacher’s
– Durkins at the bottom
– Squats at the top

After all that fun we lined up across the bottom row for the following:
– 30- Dips OYO
– 15- Dirty Hook-Ups IC
– 20- Dips OYO

I felt time nipping at my 6 so we moseyed back down to the track for an Indian Run to finish it off. The goal during the run was to stay in cadence with one another. YHC sounded off the cadence and the PAX repeated as we moved as one.

MARY:
Justice League Core Workout
– Superman
– Batman
– Aquaman
– Wonder Woman
– Flash
*All of the above were called at random and held until the Q called for the next.

30- LBC OYO
20- Freddy Mercury’s – Double Count OYO

COT:
Count-O-Rama, Name-O-Rama.
Announcements –
– Lucas Kade 5K 08.13.2022 @ 6:00
– Macon Rocks Event 08.19.2022 @ 6:30
Prayer/Praise –
– Free Birds Aunt
– Peaches
– Love Set beginning his next chapter at The Citadel
– All students starting back to school