The Mag Mile

A beautifully clear day at Wolverine.  5:30 in the morning - 50 degrees. Moon is clear and stars are out.  Had an aggressive plan for this morning, but 31 PAX showed up for a beatdown, so I had to adjust.  I had planned for a Track & Field event, but ended up with only the track - well, I have my next Q tee'd up.  We ran The Magnificent Mile - Nicknamed "The Mag Mile".

After the pledge and a moment for silence for those affected with the Pittsburgh shootings, we headed out on a casual run to DDMS.

Warmup
Welcome to Wolverine - 5x Wolverine OYO
10x Good morning
10x Windmill
10x Sir Fazio Arm Circles - forward and back
10x Mountain Climbers
10x Merkins

Track "The Mag Mile"
After warmups and some mumble-chatter, we moseyed over to the track for the "Mag Mile"...well, 3/4 Mag Mile...

1. Start at the middle of the straight side of the track (start/finish line)  - 5x Burpies
2. Run to first turn then - 25x Merkins
3. Bear Crawl through the turn then - 25x Mountain Climbers
4. Backward run the straight side then - 25x Prisoner Squats
5. Lunge walk through the turn then - 25x Box Cutters
6. Run to start/stop line then - 5x Burpies
7. Repeato 3x

Mary
Time went by quick so we ran back to the flag.  For the fast paced - some plank holds, left arm up, normal, right arm up, normal, 6" hold, normal, recover.  We then went into a  Superman hold while 20+ PAX gave a 5 count.  Once all PAX returned from the run, next exercise - Have a Nice Day!

Excellent workout men!  

31 PAX
    Respect - 6
    HIM - 22
    Hate - 2
    FNG - 1 - Welcome Velveeta

Announcements -
Nov 17 - FIA/F3 Triple Down - F3 dads after
Starting today - Q Source group starting.  6:30a Beaver Creek Panera Bread

Prayer requests/praises -
Familes affected in Pittsburg
Calahan's daughter