Well damnit….bluetooth wouldn’t work…wtf???

Apparently it was 5:19 when the disclaimer went out…

Perfect conditions. Leggo!

Warmup:

In cadence. 20 SSH, 10 Plank – alt leg raises, 10 Sideplank leg raise right, 10 Sideplank left. (This is regular Erskine Men’s Soccer work and part of the FIFA 11+ Injury Prevention Manual, found here:
http://www.f-marc.com/manual/ )

Work:

Mosey to the concrete monster, 11s – Merkins at bottom/Big Bois at the top; Back to the blocks, 25 each: Man Maker, Thruster, Vup, Run around Flagpole; 50 each: Alpos, KB Swing, Goblet Squat, Run around Flagpole. Recover. Went over a few to make up for the late start.

COT:

Announcements: Saturday is…somewhere, 2C has the Q; various 5ks

Prayer Requests: Sister and a friend

Fo’ Shizzie My Nizzie, Keeps My Arm So Greezie.