11 Pax with 2-FNG’s braved the gloom and got up from the comfy confines of the fartsack this morning and walked straight into a humid cardio beat down.
Kotters to Stand-up who was a Sandlot regular and has taken the last 6-Months off for posting today and bringing an FNG.
Conditions: 73 Muggy,
Welcome/Disclaimer
The Thang:
Mosey to side parking lot
40 (IC) SSH
15 (IC) Merkins
25 (IC) LBC’s
25 (IC) Squats
Mosey to long field between the school and neighborhood
LIne up in Groups of 5 and 6
Bear Crawl Indian Run as long as it takes to get everyone through the line. (About 50-60 yards)
Mosey to the student drop-off / pick-up area of the school
AMRAP 25 Minutes of the following:
Run approx. .2 mile loop around parking lot. After each lap perform the following exercises:
1st. Lap – 30 Mtn Climbers
2nd. Lap – 40 Squats
3rd. Lap – 50 LBC’s
4th. Lap – 20 Dips / 20 Incline Merkins on benches
5th. Lap – 10 Burpees
Rinse and Repeat if time allows. Most got through +/- 15 laps.
Mosey back to the long field
Crabwalk Indian Run in same groups as long as it takes to get everyone through the line
Mosey back to the side parking lot. Line up on the sidewalk.
Dying cockroach x 20
Iron Cross x 30
Timed out at 6:00am
COT/BOM
Announcements
Mumble chatter about a running group…but for now the following….
– Prowl meets Wed, Fri @ 0530, group run at own pace, ALL paces welcome (North Springs Park)
– Chisel meets Mon @ 0530 @ Sandhills movie theater. Running w/ core work
–Get on Twitter and follow @F3Sawmill, @F3Columbia, to be up to date on all the latest information