Seaman goes down…to The Mine

Preamble:

YHC showed up for the pre-run, but not for mileage with the boys, but to get the lay of the land and sort of reality check my plan for the warmup and BD.

Warm-O-Rama:

Quick mosey around the parking lot, circle up by the shovel flag;

SSH 

LBAC and reverse 

Willy Mays Hays 

Good mornings 

Weed pickers 

The Thang:

Carry coupon to the football field. Line up on the goal line.  It was supposed to be zombie carry, but in my excitement at seeing Dunshire and Script Kiddie at a new AO, I forgot. 

1. 10 Halos (10 clockwise, 10 CCW) then:  Cocaine Bear crawl (do a mercan every 5 yards, extra credit for sniffing deeply like the cocaine bear) 10 yards, walking lunge back

2. 20 Goblet squats, Cocaine Bear crawl 20 yards, walking lunge back

3. 30 Overhead Press, Cocaine Bear crawl 30 yards, walking lunge back

4. 40 Lawn Mowers (20 per side, or level up to 40 per side as needed), Cocaine bear crawl 40 yards, run back

5. 50 clean and press, Cocaine bear crawl 50 yards, run back

6. 40 Skull Crushers, Run 60 yards (alternate mosey and sprint every 20 yards)

7. 30 Figure 8's (pass the coupon front to back, through the legs, the movement will be in a figure 8. Run 70 yards (sprint/mosey every 10 yards)

8. 20 American hammers, Cumming count, Run 80 yards (mosey/sprint)

9. 10 Thrusters, Run 90 yards (mosey/sprint)

10. 20 reverse lunges, Cumming count. Mosey 100 yards, sprint the last 20 yards only.

Oh, you're done already? Oil Derricks aka single leg Romanian Deadlift (RDL) or Dercans on the cinder 

So if my math is correct, we ended up with 150 yards of bear crawl in total.  You're welcome. 

COT:

SMR 4/23 to 4/26 or so.  IYKYK, (hint, idk.) 

Christmas party:  12/5 

Prayers for Dunshire's father who has been battling Stage 4 cancer for over a year. 

Prayers for the pax travelling back from Spring Break, and all the pax in general 

Phillipians 4:13:  I can do all things through Christ who strengthens me.  This applies to the gloom and well beyond any personal achievements.  

Naked-Man Moleskin:

All out April is going pretty strong, will May be "meh, kinda mid May?"  I doubt it.  

Max acceleration May is more likely, but I feel unqualified to make that call.