April 14th, 2018 By Shooter

A glorious 60 degree morning awaited the 15 pax, ready for a tour and beatdown at the Mil, while covering a 5Ks worth of distance on the streets.  After a quick disclaimer it was off for a mosey through Cannon Village, navigating closed streets, construction zones until we entered an alley on the back side of the Gem Theater for our first stop.

• SSHs – YHC asked the pax who had an upcoming birthday. Ma Bell had the next birthday and he’ll be turning 46. So we opened with 46 SSHs (IC).
• Next it was 10 Finkle Swings with each leg
• 10 Copperhead Squarts
• 10 Windmills (IC)
• 10 Cotton Pickers, called out by Ma Bell, while waiting for a pax recon to be completed
• Lastly, shoulder circles

Split up in groups of two for an Indian Run, up Research Campus Dr, right at the parking garage and right down Main to a sidewalk with a wall ready for a ladder.

• 5 Merkins, followed by 20 wall jump-ups. The patterned continued with 10 merkins, 15 jump-ups, 15 merkins, 10 jump-ups, and ending with 20 merkins, 5 jump-ups.

A mosey down Main St. to the Dale statue, entering the plaza doing ISTs and circle up for the next ladder.

• 20 step ups (10 each leg), followed by 3 laps around track
• 15 decline merkins and 2 laps around the track
• 10 wall dips and 1 lap around the track
• 5 shoulder tap merkins

Back-up Main St to the rail yard and grab two, 20-25 lb. railroad plates

• 10 bend over rows
• 10 man-makers
• 10 skull crushers
• lunges from current position for about 15 paces, return plates to the pile

Having to rethink the last round due to an official 5K at the research center, we mosey’d to the entrance to the horseshoe and counted out groups of 7 for a round of Catch Me if You Can,  Instead of burpees, the pax would do 10 diamond merkins before chasing down their partner.

After the loop was complete, we headed back to Mary for a special visit by our one legged Amway for some exercises.  Shhhh… don’t tell his M.

• 20 Floyd Mayweather Planks + merkins (10 each arm)
• 10 Peter Parking merkins
• 10 Down dog merkins and that’s was a wrap.

 

Prayers:  Catfish’s mom having gall bladder surgery on Tuesday, Sun Dollar’s parents traveling to Europe, and Grandmaster’s dad and group on a mission trip to Guyana.  Prayers also to the 5K participants celebrating loved ones who were stroke survivors.

YHC ended in prayer covering Matthew 5:14 on how we are the light of the world and to let people see Jesus in us as we go about our day.  It was an honor to lead this great Kannon group!

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