AO: sawmill
Q: Gepetto
PAX: Rudder, Goodspeed, Flapper, Lemmy, Full Metal Jacket, Cheesesteak, Shuttlecock
FNGs: None
COUNT: 8
YHC encouraged everyone to join in on the pre run however I ran solo.
WARMUP:
Standard Warmup Circle Exercises
THE THANG:
On to the smooth concrete to get those legs ready for action.
10 – Clams Each Side
10 – Lateral Leg Raises Each Side
10 – Donkey Kicks Each Leg
10 – Donkey Whips Each Leg
10 – Fire Hydrants Each Leg
10 – Knee Circles Foward and Backwards
10 Lateral Leg Swings Each Leg
10 Linear Leg Swings Each Leg
Mosey to brick pile, all pax to grab a corner block and post up around large tire.
20 – Bulgarian Split Squats with Block
20 – Reverse Lunge with Block
20 – Goblet Squats with Block
20 – Step Ups with Block (one leg at a time powering up onto tire)
20 – Ole Derricks with Block
Rinse & Repeat
Mosey to bottom of Oakhurst.
Time to race, pax line up at bottom of hill and race to the second light. Last pax there is dropped from the races and has to AMRAP exercises while the next race carries on eliminating pax one by one.
Race 2 Exercise – Merkins
Race 3 Exercise – SSH
Race 4 Exercise – Alternating Shoulder Tap
Race 5 Exercise – Big Boys
Race 6 Exercise – Squats
We were all winners and were all rewarded with exercises and or running!
After races we ran through all of the exercises one last time, 25 of each.
To get home we walked to the first light, then sprinted to the second, walked to the third, yada yada yada.
MARY:
Just enough time for a round of Mary. We made hat boxes!
ANNOUNCEMENTS:
Everything is on Slack, read it to get smart.
COT:
Thank you, God, for the ability to do the things we do every day. We are truly blessed! God please be with each of us and help us each individually with the things that keep us up at night.
Q: Gepetto
PAX: Rudder, Goodspeed, Flapper, Lemmy, Full Metal Jacket, Cheesesteak, Shuttlecock
FNGs: None
COUNT: 8
YHC encouraged everyone to join in on the pre run however I ran solo.
WARMUP:
Standard Warmup Circle Exercises
THE THANG:
On to the smooth concrete to get those legs ready for action.
10 – Clams Each Side
10 – Lateral Leg Raises Each Side
10 – Donkey Kicks Each Leg
10 – Donkey Whips Each Leg
10 – Fire Hydrants Each Leg
10 – Knee Circles Foward and Backwards
10 Lateral Leg Swings Each Leg
10 Linear Leg Swings Each Leg
Mosey to brick pile, all pax to grab a corner block and post up around large tire.
20 – Bulgarian Split Squats with Block
20 – Reverse Lunge with Block
20 – Goblet Squats with Block
20 – Step Ups with Block (one leg at a time powering up onto tire)
20 – Ole Derricks with Block
Rinse & Repeat
Mosey to bottom of Oakhurst.
Time to race, pax line up at bottom of hill and race to the second light. Last pax there is dropped from the races and has to AMRAP exercises while the next race carries on eliminating pax one by one.
Race 2 Exercise – Merkins
Race 3 Exercise – SSH
Race 4 Exercise – Alternating Shoulder Tap
Race 5 Exercise – Big Boys
Race 6 Exercise – Squats
We were all winners and were all rewarded with exercises and or running!
After races we ran through all of the exercises one last time, 25 of each.
To get home we walked to the first light, then sprinted to the second, walked to the third, yada yada yada.
MARY:
Just enough time for a round of Mary. We made hat boxes!
ANNOUNCEMENTS:
Everything is on Slack, read it to get smart.
COT:
Thank you, God, for the ability to do the things we do every day. We are truly blessed! God please be with each of us and help us each individually with the things that keep us up at night.