Excited to debut at the Rabbit
Warm up
SSH x 10
IW x 10
HB x 10
Arm Circles x 20
Manafort Good morning x 10
WMH x 10
Windmill x 10
Slow squat x 10
Slow Merkin x 10
Mountain Climber x 10
Plank Jack x 10

Mosey to boulder park to use the road around it as our track.
We did a series of Ricky Bobby laps. The first one was 25%, then 50% of max speed, then 75%, then 100%. We then did a lap of plyometrics – power skip, knee drivers, slides, high knees, butt kickers, slides. We then did 50 Johnny Dramas.
Then we did a relay. First, to break up the teams equitably – we did and All you got sprint to the end of the straight away and Pax planked in finish order. 1, 4 and 6 place finishers combined to one realy team, and 2, 4 and 5 place finishers combined on the other. We spread out along the tarck and used old plastic Carolina concessions cups as our relay baton. We started with the fastest pax, who passed along the baton to the least fast pax and then they were to return to meet the 2nd fastest pax, who would get the baton from the least fast Pax…everyone ran hard, was tired and Team 2 won – which saved them burpees…and they earned the old concessions cups as their trophy!

Mosey back to startex for Mary
Rosalita x 24
Freddie Mercury x 24…
A little bit of stretching, then COT –
Prayers to Dewater's Son Marcus for his healing and to Dewater for strength.
If you would be so kind to consider supporting Dr. Patrick Thompson (https://pages.lls.org/voy/nc/triangle24/pthompson) as Visionary of the Year and make a tax-deductible contribution securely online.
Great to be with this awesome group of men!
Aye!