So 3 of us met for a 2.5 mile EC up the Rail Trail. Back to the launch point on time. Took a breath or two and did some more stretches. The Thang;
Moved over to a ramp and did 30 SST's. 15 Penny Pickers 10 Merkins (while WhatDid was complaining of sore pecs from ShoreCard, Spaniard ran up late - and that is why we wait...)
Moving... 10 Dips 10 Derkins
Had the PAX follow me down the trail at a nice speed till we get to the Train Station for
20 LBC's 20 flutters
Moving again...
Head down South Blvd and stop for 10 Bicep Merkins 5 Ranger Merkins
Back up and further down South.
Squats while waiting for the light to change.
Moving...
Down for 20 LBC's 31 Flutters (always go past the numbers ending in zero to mess with guys) Down for a plank. Beethoven gives a 20 count. Fletch gives a 30 count. Recover.
Still further down South.
15 Lunges (each leg). TIme to head back.
Stop for 10 Merkins and then WhatDid gets to count to 45 during a plank. He takes his time - the best way to count for a plank
Moving...
20 LBC's 30 Flutters
On a wall next to the Trail for Chair Guevara
15 Air Traffic Controllers. Feet WAY up on the wall for 10 Derkins
Moving...
Up on the outside of a patio for 20 Calf Raises 10 Calf Raises on the right foot 10 Calf Raises on the left foot
Back to home base.
15 SST's till we're done
COT - Beethoven is on the job hunt - Sedgefest Table needs volunteers to man it - Grinning Mule on Commonwealth Avenue - for a social this Thursday at 5:30 - trying to get more Midwood PAX to check out ParkIt
Let's head out into the world and make it a better place!