Awesome, cool-ish, low-humidity gloom with 10 great guys

Mosey to Steam Plant

– SSH x 20 IC

– Down Dog Shin Slappers x 15

– Arm Stretches

– Mt. Climbers x 15 IC

Mosey to adjacent Parking Lot

– Plank Up for Chac-A-Laca Choo Choo but Bear Crawl instead of Bunny Hop

Mosey to Top of Hospital Deck

– Count Off in Groups of 3 (send one to far end)

– Exercises  at each end

     – Burpees & Squats

     – Alternate Leg V-ups & Deerticks

– Alternate Exercises each lap

– Start wit 3rd Pax as runner, switch at each end for constant motion

Mosey Back to Parking Lot to Bookend “The Thang” with another Chac-A-Laca Choo Choo Bear Crawl

Mosey to Mary

– Plank to Down Dog

– Runners Lunge with Twist Each Side

– Bridge x 2

– High Leg Crunches – 10 left, 10 right, 10 Center

– Balance Series

Glad to post again after weeks of no running/F3 posting to settle knee pain. So far, so good.  Great morning to be alive as heat wave has passed for now.  Solid group with several still complaining of Popeye’s Hill Torture yesterday.  No real issues other than Catfish and his gag-reflex during first Chac-A-Laca Choo Choo.  Havent done that one in a long time….I think it is an Indy original and always a crowd pleaser with a big group.  Prayers for the Dingle Family (Freak Beach Accident Victim from last week.  Knew Lee as he worked for one of my best friends in Raleigh).  Left a wife and 6 kids behind at 37 years old.  Donated organs to help 55 people.  Straight-up good guy and proves we never know when our time will come.  Live every day to the fullest!

Aye, Hipbone