10 showed up for fellowship Friday at Fortress. We moseyed around the parking lot at Trinity Pres, warming up with a standard assortment of stuff: Side straddle hop 10X merkins 10X plank jacks 10X Grapevine stretch (flapjack) Imperial Walkers10X
we used Chowda's secret path to sneak on to Rutledge. It's racing season so we started with the quarter mile down to Randolph stopping for merkins at all street lights.
We then did some track work on the dirt oval at Providence Baptist like the amateur circuit racers we are. To make it fun, we partnered up. Partner one, ran the oval counterclockwise. Partner 2 went clockwise traveling in a less efficient manner, starting with a lunge walk. When they met, partners switched roles. Repeated 5 times inserting broad jumps, bear crawls, murder rabbits (look it up), backwards runs, and burpee broad jumps (crowd pleaser).
We then made our way back down Rutledge, taking a right turn onto Montclair. We stopped at Robin Road for some more partner work that was awesome but not memorable.
3 miles of solid beatdown
Headed back to the starting point for COT
Ripper reminded us of recent of this week's tragedy and provided some helpful reflection. He took us out with the same theme.