The El Nino

Preamble:

PreRunners are becoming a thing on the regular at the Windjammer.  Three showed up to log a few miles…though for one particular pizza related PAX, said few miles were not enough.  Yet just enough for another PAX to achieve 70 miles for the month.  So well done to all for getting a head start on the day.

Warm-O-Rama:

A couple of disclaimers and a very short mosey around a parking lot island and back to the Flag.

Warm up with some copperhead squat, weedpickers, willie mays hays, and Tie Fighters.  YHC was advised that storm troopers do not fly the tie figheters.  Those dudes with black helmets and vacuum hose cleaners do.

The Thang:

The Thang….Seven of Diamonds

7 Burpees

14 American Hammers (a)

21 Merkins

28 Lunges (single county)

21 LBC

14 Squats

7 Dolly

The next thang…let’s get ourselves a gorilla complex

Two sets, 25 reps of each

Curls / Overhead Press / Skull Crushers / Bent over rows

Let’s mosey our way back to the Flag…a few minutes left and time to fly.

Albatross Wings!  20 reps each…keep arms up between exercises

Forward Arm Circles

Backward Arm Circles

Seal Claps

Overhead Claps

Moroccan Night Club

COT:

Prayers to Chad and his family as his mother passed unexpectedly.  Prayers/Praise to my sister who spent some time visiting last week….she’s working hard to keep pushing ahead.  No pending blood drive updates, byt the Red Cross will be sure to let us know if Dipstick doesn’t with calls, texts, and emails on the regular.  Safe travels to all and Happy 4th!