Lt Dan’s March

Date: 2/12/19

PAX: MeatGazer (QIC), MiniVan, Hardhat, Squid, Spaudling, Shingles, Beater, Goat, Sharknado, Goose, JV, GoDaddy, Chumbucket, Nae’ Nae’, Weinstein, Hermanos Conditions: Clear, 50 degrees, Ideal conditions!

Disclaimer: Untrained – push yourself, push the guy next to you
Warmup:
● SSHx16 ● TTTx10

Lt Dan’s March
The Thang:

Still in warm up Circle

Round of Lt Dan.

1 Squat, 4 Lunges   /    2 squats, 8 Lunges and so on ending with at 12 squats and 48 Lunges.

Remember the PAX next to you and and run to Steps. Circle back for 6 and…

5 Burpees for late PAX

 

Arrive at Steps run up and circle up in parking lot.

Modified Lt Dan

Keep same circle from before

10 Jump Squats, 20 Lunges    /    9 Jump Squats, 18 Lunges and continue to Zero.

5 Burpees for a PAX time check

 

Run stairs and head to compass Rose in front of Shelter Cove

Same circle as before

Modified Lt Dan

1 Jump Squat, 2 Lunges / 2 Jump Squats, 4 Lunges and continue to 10 jump squats and 20 Lunges

Run to Flag.

 

and we are done.

A lot of legs 2.20 Miles

532 Lunges

110 Jump Squats

78 Squats

15 Burpees

Great Push always an honor.

 

Announcements: Train for P200,  Sell sponsorships for P200, Poster on Facebook. Keep running keep training.

Prayer announcements only unspoken prayers…

Whatever you do, work at it with your whole being, for the Lord and not for men.

3:23 Colossians

 

Always be Gazin’

MeatGazer

 

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