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Writer's pictureNoble Virus - Mark

Run, Stop, Run

Date: July 17, 2021

AO: THE Armada

Qic: Noble Virus

PAX: Clickbait, Numbers, Britney(St.Louis), Hackface, Noodle, Vespa, Glowstick, Tuna, Stirrups, Licker

Pre: OT


Warm-O Rama:

4x4(3)'s- Merkins, Shoulder taps, toe taps and then I remember to add in Mountain Climbers

SSH

Seal Claps

Good Mornings


Thang 1:

- Indian Run up Ft. Granger (the mountain for Hackface) stop at the pavilion and complete 10 pull ups. Continue the Indian Run to Liberty Pike and up to Mack Hatcher stopping three times, once each for derkins, erkins and monkey humpers.


Thang 2:

- 40's with squats and overhead arm claps, running up the hill at the corner of Mack Hatcher and Liberty.


Thang 3:

- Break into teams of 3 or 4 and run back towards Ft. Granger each team had to complete 100 burpees. Props to Stirrups, Noodle and Licker for being short handed and almost finishing first.

- Stop at the rock pile and complete two sets of 10 overhead press, 10 curls and 10 bent over rows with a rock.

- Indian run to the pavilion and get 10 more burpees before running down Ft. Granger and Indian Run back to the start

- Lt. Dan the length of the parking lot


Mary:

Went around the circle and people picked an ab exercise, no merkins/burpees or low planks were allowed.


Moleskin:

Thanks to everyone for coming out and staying for some iced coffeeteria. It's always a pleasure to lead. Don't forget Warpath is next Saturday I encourage everyone to attend!


Prayer for Gorgeous family.


- Noble Virus


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