“Guardian” Run

• Arm circles
• On our sixes for a series of single leg stretches:
  • Cross over hip stretch
  • Half crossed in front, stretch straight down
  • Bent behind, stretch straight down
  • Bent behind, lay back
• Downward dog
• Three-legged dog
• Motivator from 6 down

Guardian (aka Indian) run:

1/2 mile with PAX in single file line. Last person does exercise and sprints to front of the line to set pace

• 1st 1/2 mile: 5 merkins
• 2nd 1/2 mile: 4 burpees
• 3rd 1/2 mile: 5 deep squats

After each 1/2 mile we completed set(s) of the Mercuit (thanks, Squealer for the name!)

Mercuit:

• 10 merkins
• 10 plank jacks
• 10 low plank jacks
• 10 release merkins
• (we did a variation on the number of sets of this each round)

Repeato 3x for a total of 1.5 miles

10-count of slow Freddie Mercuries (bicycles) followed immediately by a 10 count of fast Freddie Mercuries.

Repeato for a total of 10 sets

I learned that similar to life, the race can throw you an obstacle that you are not expecting. It would appear to be a challenge too large to overcome but if you continue to fight, never give up, you will excel through any adversity.