AO: Spur
Q: Biggie Smalls
PAX: Biggie Smalls, Bayou, Blind Date, Wart, Big Worm, Mud Dawg ( 2nd F), Ruby, Quickie
FNGs: None
COUNT: 8
WARMUP:
Mosey to SSH, through the tunnel, imperial walkers
Mosey to windmill, hillbillies, and the intro of apaches (hip circles)
Mosey to the tennis court for line runs and striders
THE THANG: the workout had 2 main sets
Set one. Partnered up each pax run up Pickens hill towards Whaley 3 times. While partner 1 ran to the light, partner 2 did AMRAP of each exercise. Merkins, squats, crunches.
Slow mosey to the turf field for the second set
Set 2. Each pax was a station. They were as follows
Q: Biggie Smalls
PAX: Biggie Smalls, Bayou, Blind Date, Wart, Big Worm, Mud Dawg ( 2nd F), Ruby, Quickie
FNGs: None
COUNT: 8
WARMUP:
Mosey to SSH, through the tunnel, imperial walkers
Mosey to windmill, hillbillies, and the intro of apaches (hip circles)
Mosey to the tennis court for line runs and striders
THE THANG: the workout had 2 main sets
Set one. Partnered up each pax run up Pickens hill towards Whaley 3 times. While partner 1 ran to the light, partner 2 did AMRAP of each exercise. Merkins, squats, crunches.
Slow mosey to the turf field for the second set
Set 2. Each pax was a station. They were as follows
Sprint to the 50, side shuffle to the gamecock, and back pedal back to the goal line.
Low plank
Dip
Squat
Flutter kicks
Incline merkin
Lunge
You rotated when the sprint pax made it back to you. Went through that twice.
MARY: flutter, dying cockroach, 6” alphabet
ANNOUNCEMENTS:
-Sept 5: Bull APQ handoff
-Sept 12: special bill for 9/11 remembrance
-Sept 24: convergence at spring valley HS
-Oct 8; 10 year convergence w early ruck option at 4am
-Oct 15: bullseye half marathon
-Dec 16: cold brew half
COT:
-prayers for Austin who is missing
-prayers for the families of the faculty member and student we lost yesterday