14 Pax arrived early at the comfy confines of #Sawmill wondering what would be thrown at them. Said 14 Pax looked at the clock as it was inching closer to go time at 5:15. 5:14.45 seconds a black truck appears around the corner, It held no other than Slowpitch coming into the parking lot with fastball speed. (T-Claps to Slowpitch getting the pax ready to go with instructions by 5:16. –Unlike Tuesday’s nameless Q who…….Deserved a day of rest). We love you like a brother Hot Tub.
15 Total Pax.
Conditions: Not to bad Low 70’s. Humidity as usual.
The Thang:
Warm up lap around Rec Center
Run to large field:
Line up on end line by parking lot.
Lunge Walk to tree line (Approx. 75 Yards). At Tree Line 40 SSH’s OYO
Lunge Walk back to parking lot. 30 Little Arm Circles OYO
Karaoke to tree line. Perform 5 Under the Fence OYO
Karaoke back to parking lot. OYO 5 Under the Fence
Run to School Drop off / Pick up Zone circle:
Find a bench
Dips x 20 OYO
Step-Ups x 10 each leg OYO
Decline Merkins x 20 OYO
Single Leg Lunges with other leg on bench x 10 each leg OYO
Rinse & Repeat
Run back to Rec Center and Circle up behind building:
LBC x 25 IC
Chicken Dance x 10 IC Left Side
Chicken Dance x 10 IC Right Side
Six-Inch Leg Hold, Clockwise rotation, Counter-Clockwise rotation, Six-Inch Leg Hold circuit for what seemed like hours….
Mosey to Tennis Courts:
Split into two groups. 1 Group of 7, 1 Group of 8. Line up in single file at one end line corner. You are racing the guy from the other group on opposite corner. Race course will be both rectangle of two side by side courts.
Lap 1-
Sprint to far corner, Bear Crawl to center, Sprint to far corner, Bear Crawl back to start line. Plank/recover until all pax complete
Lap 1- Intermission (10) Burpees OYO
Lap 2-
Sprint to corners, Crab Walks
Lap 2- Intermission (10) Burpees OYO
Lap 3- Backwards Sprint, reverse Bear Crawls
Lap 4- Backwards Sprint, forward crabwalk
10 Burpees OYO upon all Pax Completion
COP/BOM
Circle up on tennis courts.
Various exercises called out by Slowpitch….about 3-4 minutes.
Announcements:
Continue to sign up for Q slots on the Calendar.
Lot of races over the next several weeks. Check Twitter / emails.
Solid Group forming in Blythewood. Keep up the EH’s with friends, co-workers in the area. Follow back up with those who have posted and need to get back in the gloom.
Running Group (North Spring Park) Wed/Fri at 5:30. Monday is 5:30 at Sandhills Movie Center.