The Longest Mile



QIC: Mayhem

# of PAX: 21

PAX: 21 Strong- Sir-Mix-A-Lot, Busted Grill, Blade, Morpheus, The Adjuster, Last, Crosswalk, Wreck it Ralph, Pony Express, Mr. T, Snickers, Mr. Kotter, Minecraft, Messy, Chicken Noodle, EPO, Tom Sawyer, 8 Penny, Dun-a-Nuh and Dixie Chick.

Warm O Rama

SSH x 25

Imperial Walkers x 20

Cotton Pickers x 20

The Thang

Two lines for an Indian run around the loop that ended at the first light post at the end of the parking lot.

The Longest Mile begins- Mosey to the first light post and do 1 merkin, mosey to the next do 2 merkins, add a rep for each light post until we reach the intersection.  Once everyone is done we did a low plank for 60 seconds.

Heading in the opposite direction to where we began doing squats this time and a low plank for 60 seconds at the end.

Heading back we did LBC with two minutes of low plank at the end.

Mosey to the pull-up bars

10 pull-ups

20 dips

10 incline merkins

10 decline merkins

Mosey back to the first light post

To finish up the longest mile sprint to one light post then mosey to the next repeat until the last light post.

Mary – Hundreds, Flutterkicks, and two others I can’t recall

SCOT / Moleskin


Iron Island is a new workout on Saturday Mornings in Carolina Beach.

Prayers for Minecraft and his family as he lost he brother last week.

Thanks for allowing me to lead


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