Secret 2 miles

Good morning for a Q, post Elsa.  The mighty 5 showed and it went something like this:

Slaughter Starter-20 Burpees

Mosey around the track for the merkin .5 mile at each intersection

10 Double Count Merkins

10 Booyah Merkins

10 Spider Merkins

10 Alligator Merkins

Second .5 mile was the backwards mile

Alternating running backwards and forward stop at each intersection for a leg exercise led by the PAX to practice counting cadence

Doppler- Gorilla Humpers 10

Madoff- Jump Squats 10

Ink Jet- Mule Kicks 10

Mosey to playground for 10 rounds of

1- Pullup

5 Squats

9 Flutter Kicks

I taught the PAX that we don’t need crazy rep counts to be effective, focus on 1 good pullup and everyone crushed this.

Then the cliffhanger challenge won by doppler, hang from the bar for as long as possible.

Last 10 minutes was a time trial on the mile.  Everyone finished within 12 minutes!  Sorry for running over 2 minutes, but great work by all.

Announcements:

Sasquatch July 31

Prayer Requests:

Doppler’s CO-Worker recovering from surgery, having a hard time keeping food down

Madoff’s friend recovery from Covid.