Three PAX downrange from Delaware joined me for a relay workout at the track. Their family is taking in the sights in Lancaster (Fulton Theater, Strasburg Railroad, etc), and they made it out for a morning workout!

WARM UP

Arm circles (10ic)

Circle arms (10ic)

Toy soldiers (10ic)

Windmills (10ic)

21s

WORKOUT

Jogged a lap, every 100m did a Navy Seal burpee (3 merkins, with knee-tuck)

Bleacher Relay:

Formed 2 groups, one group ran up and down the bleacher steps twice while other did an exercise, then switch. Did 6 rounds with the following:

• Lunge jumps
• Irkin with side crunch
• Dips and leg kicks
• Bleacher bugs
• Squat with leg lift R/L
• Bleacher jumps

Track Relay:

3 exercise stations (LBCs, mountain climbers, and SSH). 4th man runs to next station and switches. Continued until each person did each station.

Circled up for some core:

Flutter kicks (15ic)

American hammers (15ic)

Pickle pointers (15ic)

Dollys (15in)

Jogged back to the flag:

21s (mistakes were made, 5 burpees)

21s (nailed it)

COT

Prayers for safe travels