Q: Ruby
PAX: Fenway, Ruby, Running Rebel, Two Gloves
FNGs: None
COUNT: 4
DISCLAIMER
WARMUP:
SSHs, TTT, Squats, HBs, Windmills x 15 each
LBACs – forward and backward, Raise the roof, Micheal Phelps x 10 each
THE THANG:
Alternating rounds of:
1) Clean and press x 20 with weight
Curls for girls x 20 with weight
Burpee broad jump 1/2 across parking area, bear crawl other half
Squats x 20 and a rotating core exercise x 20
2) Bent over row x 20 with weight
Tricep extension x 20 with weight
Lunge walk 1/2 parking area then crab walk
20 merkins and 20 core
Followed by some form of cardio – mosey, Rocky balboas, motivators
Rotated to fiddler crabs to cross parking area then back to burpee bear crawls between stations during Rds 2 and 3
:alert: ANNOUNCEMENTS :alert: :
Transitions 5K on 8/10 at Westwood HS
Tunnels to Towers 5k 9/13
Ed’s big adventure 9/14
COT:
Corinthians 9:24-25
Do you not know that in a race all runners run but only one gets the prize? Run in such a way to get the prize? Everyone who competes in the games goes into strict training. They do it to gain a crown that will not last, but we do it to get a crown that will last forever.
How does knowing an eternal reward waits for you at the finish line of this life encourage you to give this race everything you’ve got?