5/22/19
It was an early morning in the gloom and 6 PAX came together for an early morning run/beat down in the gloom. #5KWednesday
AO – Calder Plaza
50 degrees and very light sprinkling
[0530 – Core Principles recited. Disclaimer given to 6 PAX] – Mad Cow, Bald Eagle, Soft Spot, Miss Daisy, Snoop, Hasselhoff (QIC)
Warm-O-Rama
Deconstructed Burpee:
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10 Squats (IC)
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10 Groiners (start with hands at feet) (IC)
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10 Merkins (IC)
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10 Groiners (start at plank position) (IC)
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10 Squats (start at bottom) (IC)
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10 Bobby Hurley (IC)
10 Burpees (IC)
The Thang:
We moseyed through the west side and downtown Grand Rapids for a 3.4 mile jog. We kept a pace between 9:00 and 9:30 per mile, some faster than others.
20 penalty Merkins for tardiness
Count-O-Rama – Name-O-Rama
Moleskin
Announcements:
DM was diagnosed with degenerative muscular disease, prayers for him and his family.
The beaches are safe,
Hasselhoff