3 pax fought through the fog and posted at The Roost in an effort to get better. Since the pax in attendance are all training for Ville to Ville, YHC decided to make sure we covered some distance. Here’s how it went down:
Conditions: Foggy and 50s, definitely not the cold weather that Dirt Bag dressed for.
Warm up run around front of school to top of amphitheater.
Merkins (IC) x 10
Windmills (IC) x 10
IW (IC) x 10
At top of amphitheater 20 rail pull ups, run to bottom of amphitheater for 15 dips and 10 step ups. Run down in front of school to loop for 5 burpees. Rinse and repeat x 4. Last round staying at the bottom.
Starting at the outer loop run past 20 light posts (including inner loop and up suicide hill), alternating between 10 LBCs and 10 monkey humpers at each.
Head to track for Merkin Mile. 20 merkins then run a lap, x 4
Freedom Twists (IC) x 20
Flutter Kicks (IC) x 10, 6 inches, 45, spread em, 45, 6 inches, Flutter Kicks (IC) x 11
Covered 3.5 miles. Solid work by the few that showed up. Really no excuse to have numbers like this.
Announcements and Prayers:
Sign up to Q. Dirt Bag will bring the heat on Thrusday
Prayers for Toothpick’s aunt