“7 of Diamonds” workout (Modified to 5 rounds)

Mosey around the parking lot and circled up for some warm-o-rama:

Warm-O-Rama:

All IC: SSH 15 CP 15 ISS 15 WM 15

The Thang: “7 of Diamonds” workout (Modified to 5 rounds)

Moseyed to the track for the “7 of Diamonds” around the track(modified to 5 rounds).   For the first round, we did 7 reps of burpees on each turn with a mosey in between each turn.  2nd round, we did 14 WWII sit-ups each turn with a mosey in between each turn. 3rd round, we did 21 merkins each turn with a mosey in between each turn. 4th round,  we did 28 squats each turn with a mosey in between each turn. 5th round(Sopranos choice), we did 21 merkins each turn with a mosey in between each turnMoseyed back to the parking lot for Mary.  Total run distance of about 2.5 miles!!!

Mary:

30 LBCs, IC flutters (15), IC Freddie Mercury (15), IC dying cockroach (15), ending with up/down merkins……and finally recover, recover.

COT:

Prayers for injured F3 brothers, F3 brother’s friends and family, and MC’s family member who just passed away.

Reflections: 

Shout out to Soprano for making a full recovery from his ankle injury.  He has been running an extra mile after most of the workouts.

  Great Job Soprano!!!!