With the Palmetto 200 this weekend YHC didn’t want to risky injury/soreness and do any stairs, squats, burpees, etc. With the ER challenge coming up in a couple of weeks I figured some running with merkins and LBCs would be a good warm-up.
We alternated between 20 merkins and 20 LBCs at each corner around the block. 3rd Ave – 2nd St – 5th ave – N. Center. 0.6 mile loop. 5 times around for 200 merkins and 200 LBCs and about 3 miles. We had a few minutes left so we circled back for the 6 and went down to the bottom of hospital hill for 20 more merkins, run up hospital hill for 20 LBCs and back to the flag. Still had two minutes left.
American Hammer IC x 15
Flutter Kicks IC x 15
Freddie Mercury IC x 10
COT
Romans 5:1-8
Therefore, since we have been justified through faith, we[a] have peace with God through our Lord Jesus Christ, 2 through whom we have gained access by faith into this grace in which we now stand. And we[b]boast in the hope of the glory of God. 3 Not only so, but we[c] also glory in our sufferings, because we know that suffering produces perseverance; 4 perseverance, character; and character, hope. 5 And hope does not put us to shame, because God’s love has been poured out into our hearts through the Holy Spirit, who has been given to us.
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