• When: 2018-10-02
  • QIC: Fire Daddy
  • The PAX: Toothpick, Bud, Vanilla, Dirt bag, Flipper (R), Fire Daddy

Once again, hills and blocks at Roost

6 pax started their Tuesday off at Roost greeted by somewhat cooler temps.  That feeling didn’t last for long as we took off to get our heart rates up.  Here’s how it went down:

Conditions:  68 with lower humidity

Tha Thang:

Warm up lap around the track.  Circle up for:

SSH (IC) x 15

Windmills (IC) x 10

TTT (IC) x 10

LAC (IC) x 10 fwd, x 10 back.

Head over to grab blocks and mosey down to the stop sign.  Put blocks down to the side.

Run down to bottom of suicide hill for 10 burpees.  Run back to starting point for (all with blocks) 20 overhead presses, 30 squats, and 40 chest presses while doing flutter kicks.  Rinse and repeat for 4 rounds.  Plank on the six.

Lunge (with blocks) from stop sign up to first speed bump and cusack to the top speed bump.  Return blocks and run a cool down lap.

Freedom Twists (IC) x 21 into 1 min of Boat/Canoe

Solid work by all this morning.  Covered 2.75 miles and put a hurtin on the shoulders.  Bring all the feelings you would like to share on Thursday for Toohpick’s Q.


No convergence at Depot on 10/8.  Moved to 12/1

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Prayer Rquests:

Toothpick’s parents, Dirt bag’s dad