4 pre-runners including 2 PAX who just completed the BRR for Alpha North got after it in the gloom for a pre-run. 6 PAX in all got after to start the week with a BD.
Mosey near playground
side straddle hop
willie Mayes Hayes
The PAX got after with some 11s on the playground (for CrabCake)
pull-ups on monkey bars/dips on the benches
mosey to football field
PAX continued the fun with 1st and 10 starting at 10 yard line
10 Merkins and 1 burpee, sprint to goal line jog back to 20 with 12 big boy sit-up penalty at 50
PAX continued rotating through 11s with Merkins and burpees retreating 10 yards each time with 4 rounds of big boy sit-up penalties
PAX mosey to grab coupon
partner up with one PAX doing 10 overhead press while partner planking
Rotate with partner then continue with 20 squats and 30 curls
finished with Snowman American Hammers at the flag and Olaf box cutters.
Praise for Aloha North runners for safety and representing well. Prayers for Jugdish work wisdom and for sad clowns that we all know that would benefit from F3.
TNT – each time we get mad at someone and don’t forgive, we put a rock in our backpack. We can carry those rocks around but at some point it will be too heavy for us to perform well. We need a sledge hammer to smash those rocks and the only one with a big enough sledge hammer is Jesus. It only hurts us to carry those rocks around.