A dozen pax post to enjoy some fast paced running by The DON. The FNG was not intimidated and held his own! So did the birthday boy, Macho Man.
Conditions: 40’s, Damp
THE THANG:
SSHx20IC
Through the Tunnel x15IC
Windmill x15IC
Imperial Walker x20IC
Arm Circles forward, reverse, overhead x10 each IC
Squats x10IC
Mosey to the pull up bars and do 10 OYO
Mosey to the hot dog stand
15 box jumps, sprint to the steps, and mosey back
10 box jumps, sprint to the steps, and mosey back
5 box jumps, sprint to the steps, and mosey back
Wall sit 60+ sec
Continue to mosey around park. Circle Up.
20 squats IC, 20 LBCs IC, 5 Burpees OYO
Continue to mosey around park. Circle Up.
20 Monkey Humpers IC, 20 Freddie Mercury IC, 5 Burpees OYO
Continue to mosey around park. Circle Up.
20 Lunges IC, 20 American Hammer IC, 5 Burpees OYO
Sprint to the top of the hill + 20 squats at the top
Mosey back to the bottom + 20 jump squats
Sprint to the top of the hill and hold 6″
20 flutter kicks IC
Mosey to tennis courts. Partner up and do suicides while one partner is holding low plank. Mosey back to the shovel flag.
COT
BOM
Upcoming Firetruck Pull
Speed Work Monday. Meet at 5:30pm at the little caesers on St Andrews.