Shuffling with sprints. AKA NOT a shuffle.

YHC is not a fan of running.  YHC took the Q today.  Not a good combination.


Disclaimer provided

SSH * 50 IC

Dive Bombers * 5

T^3 * 15 IC

Don Quixote * 15 IC

The Thang

Mosey to the road to the back parking lot.  A chalk line marked the START, and another chalk line marked 0.1 mile.  Sprint that 0.1 mile in less than 0:39 seconds (Green on the map below).

Slow pace to a jog/mosey past the 0.1 mile line down the first lane and stop at the 4th island for station work.  After station, jog back to the START line.  1 lap = 0.3 miles (Blue route on map below, X marks the station).

Complete the cycle 10 times.  Total distance is 3 miles, with 1 of those miles being at a pace of 6:30 or better.


The stations cycled through the following:

  1. Merkins * 20
  2. Squats * 25
  3. American Hammers * 15/side
  4. Staggered Merkins (one hand above head, one hand below shoulders) * 15
  5. Staggered Merkins (opposite direction from above) * 15
  6. Side Straddle Hops * 30
  7. Merkins * 25
  8. Squats * 30
  9. American Hammers * 20/side
  10. No station, but on return to the START line, Sprint to the Flag


Count-a-Rama, Name-a-Rama, Announcements, Pledge, Prayer

Salmonella has arranged for an opportunity to read to children once a month at the area YMCAs.  The Pooler Y will start on 1/19, with the next session on 2/16.  Speak to Salmonella or YHC if you are interested.

Prayers for Deuce’s wife as she undergoes surgery today.  Prayers for Woo Hoo and his M, her father passed away in the past week.  Prayers for absent PAX due to injury and illness.


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