Conditions – A Perfect 40 Degrees
The Thang
YHC had the sniffles last week so Collar subbed in. Luckily YHC got to fill in for Collar Q week.
First Exercise – The Slum Dog aka the Calf Raise – 20 of em. OYO
All exercises were on your own – 20 Squats and 20 LBC’s
Next exercise was a new one – the Superman. On your stomach, left arm up and right leg up. Switch to right arm up and left leg up. Hold for a count of 5. Repeat 5 each side. Great core work, esp lower back.
Another new exercise to the mix – I’ll call it the Lerkin. In a Merkin position, bring your knee to your chest. Then bring your leg under your body and do a Merkin. Alternate sides, 5 each side.
The PAX then started running.
Run to the Corner of Briarfield and Sylvan
OYO – 20 Calf Raises, 20 Squats, 20 LBCs, 10 Supermans, 10 Lerkins
Run to Shannon Springs and Pine Valley
OYO – 20 Calf Raises, 20 Squats, 20 LBCs, 10 Supermans, 10 Lerkins
Run to Satchelford and Shannon Springs
OYO – 20 Calf Raises, 20 Squats, 20 LBCs, 10 Supermans, 10 Lerkins
Run to Satchelford and Reamer
OYO – 20 Calf Raises, 20 Squats, 20 LBCs, 10 Supermans, 10 Lerkins
Run to Satchelford and Fernwood
OYO – 20 Calf Raises, 20 Squats, 20 LBCs, 10 Supermans, 10 Lerkins
Run to Fernwood and Ravenwood
OYO – 20 Calf Raises, 20 Squats, 20 LBCs, 10 Supermans, 10 Lerkins
Run to Landrum. Time for Hills and Burpees!
Burpee Ladder with Hill repeats starting at 5.
Jailbreak to COT.
Welcome FNG – Jangles. Or Mr. Jangles to you.
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