A good Friday at RAM

  • When: 04/19/2019
  • QIC: HBC
  • The PAX: Plank, Root, Dragonfly, Markup, Hotlips, Sooner, Fuse, Publix, Cropduster, Cousin Eddie, HBC


5 Ruckers and 6 RAM’ers gathered on this good Friday morning for some early morning fun, F3 style. The Ruckers had already set a course North as YHC and 5 other PAX arrived at the AO. The RAM beatdown went like this.

The Thang:
Warm up IC
SSH X 20
5 Burpees
Let’s run

Dynamic BLIMPS (Running towards the Y and ER from LRU)
Mile 2.5 – Burpees X 5, Lunges (R&L) X 10
Mile .5 – Burpees X 5, Lunges (R&L) X 10, IST X 15
Mile .75 – Burpees X 5, Lunges (R&L) X 10, IST X 15, Merkins X 20
Mile 1.0 – Burpees X 5, Lunges (R&L) X 10, IST X 15, Merkins X 20, Plank Jacks X 25
Mile 1.75 – Burpees X 5, Lunges (R&L) X 10, IST X 15, Merkins X 20, Plank Jacks X 25, Squats X 30
Mosey from the ER top deck down 5th Avenue NW towards LRU
Mile 2.25 – Diamond Hip Ups X 20, V Ups X 20, Flutter Kicks X 20 IC
Mile 2.5 – Side Crunches X 20 (L&R)
Mile 2.75 – Freddie Mercury’s X 40

COT/BOM/WOD:
Thanks to Plank for leading us in a reading from Gods word, 1 Corinthians 11:23-26 and John 6:48-51, as we contemplate what this day and this Easter weekend means to this world and to us individually. What a blessing it was to finish the workout by celebrating communion with these brothers. Plank closed us in prayer.

As always, it was an honor to lead

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