Four Miles, Lunge Willies, and Adopt A Road

DATE: 2022-12-10
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, Butter, ShowMe
FNGs: Birdman, FIFA
COUNT: 8
WARMUP:
SSH, Lunge Willies, Plank Jacks, Mountain Climbers, shoulder taps, wind mills, Cherry pickers

THE THANG:
Split into four pairs, Ran 4 miles along C&O canal tow path and trails, each of the pairs took a turn to stay behind to complete 5 burpees, 5 squats and 5 merkins – then had to catch up to the pack. Repeato until all pairs took their turn. At the top of the widow maker, more burpees, squats and merkins, and then completed the run.

MARY:
Flutters, outlaws, big boi sit ups.
Butter led the pax thru a series of stretches.

ANNOUNCEMENTS:
It’s the Season for Bowling (at Bowlero on Westbard on thirsty F3rd Thursday 6:30p

COT:
Coffeeteria, Adopt A Road