Backblast #167 – Big A** Rectangle

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:

  • 10 Squats (IC)

  • 10 Groiners (start with hands at feet) (IC)

  • 10 Merkins (IC)

  • 10 Groiners (start at plank position) (IC)

  • 10 Squats (start at bottom) (IC)

  • 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