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Flash Mob: Cha-Cha

Warmup

Mosey to Rudy’s Poop Palace and circle up:

20 SSH

15 Imperial Walker

Calf Stretch

20 Merkin

The Thang

Mosey to first circle for 7’s

Start with 6 merkins and 1 Bobby Hurley – work to 1 Merkin and 6 BH

When finished circle back and finish out with others. Foundation and some others in the flash mob got a cha-cha line going. I was able to join for a bit of pickempickempickem’s before hopping back into the mix and back to the start for some flutters until 6 was in.

Mosey to front of middle school

Half Lap around the circle then do exercise. 5 Times

50-LBC

40-shoulder tap

30-dips 

20-derkins 

10-burpees

Some did extra lap to bring up the rear. Then on your 6 for 40 American hammers IC, 30 Flutters IC, 10 Big Bois.

2 lines – Indian run back to COT and get a lap in around the parking lot when we got there. FINISH

Moleskin

Appreciate the Chicken letting me come out and lead today. Saw him mention that a gazelle was running Flash today and it still sounds weird to me. I wasn’t always a Gazelle so hopefully you guys who don’t think its possible…it is…there’s no secret pill or formula, just takes a change in mentality and grinding day in and day out! For instance, Tanyatine was out in front of me on the 7’s (great work brother!) so I decided to try and catch him instead of fall back. That work will help me get better for tomorrow and the next day. On our pre-run, Foundation and I saw O69 already crushing it, this guy gets it. Grinding every day, you are an inspiration brother keep up the hard work!  Saw Schneider, Chicken, Sledge, and Rockwell pushing it. This group gave it their all even if it was a little higher on the mileage than usual (everyone remember to thank Cobbler for that). All in all great work and a lot of new faces I look forward to getting to know. Thanks for letting me lead you.

Announcements

Oct 2 – Blood Drive sign up! Rudy buying pizza if we get 80

Nov 14 – Marathon, half marathon, 10K

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