July 20th, 2018 By Fire Chicken

Had a small crew today so I decided to lay it on them and the others who missed will pay dearly at their next session.  Great weather so why not run some and exercise with it!  We hit the pavement with our feet, back and hands this morning.

Mosey to Flags in front of city hall and circle up

Warm ups:

25 x SSH

12 x Cotton Pickers

Arm Circles

Mosey to first road right of city hall.

– We started with 20 merkins, jogged down road beside city hall (right side) and back to finish off that leg with 20 KGB’s in cadence.

– Sprint back to front of city hall for 5 burpees

– Jog to first road at left side of city hall and up to stop light by bank for 10 diamond merkins and back to finish off 20  jay-lo’s in cadence.

– Sprint back to front of city hall for 5 burpees.

Repeat above 2 more times. (Yup! That was fun!)

-Jog back to Mary with 1 minute to spare.  Did some child pose stretching, downward dog and cobra.

COT:

Continued prayers for mission teams.  Prayer for Sir Tophmas wife (Clean CT scan) but praying for answers on heath issues.

Total Run ended up being 3.9 miles! Not bad with the additional exercise.  Good job this morning gentlemen!

Sir Topham Hatt

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