• When: 2020-07-13
  • QIC: Iron Mary
  • The PAX: Pickle, MacGruber, Knozit (R), Doo Dah (R), Dominion, Hoist, Hemingway, Iron Mary (R)

Mashup at The Bounty

YHC wanted to mix it up a little today with some strength, agility, and running.  8 PAX showed up to get it done.  I think we all got a little better this morning.  Here’s how it went.

Weather:  Swampy

Mosey to the Tomcat stairs for COP


SSH x 15 IC

TTT x 15 IC

IW x 10 IC

The Thang

Jump Squats on the Tomcat stairs

Start at ground level and jump one stair into a full squat.  Repeat to the top of the stairs.

Complete 5 Rounds

Mosey over to the breezeway

Sprint the full length of the breezeway and recover

Repeat x 4

Mosey to the 2nd set of Tomcat stairs

Run the stairs concentrating on quick feet.  Touch every stair and move quickly up and down.

Mosey back to the 1st set of Tomcat stairs and repeat Jump Squat interval x 5

Mosey to the big set of stairs on the side of the building.

Run the stairs x 5 concentrating on quick feet moving up and down.

Mosey to the track

800m Fartlek – sprint the straights and mosey the turns – Recover

400m Run – 75% max effort – Recover

50m Broad Jump – Recover

400m Run – 75% max effort – Recover

1200m Cool Down and then mosey back to the Shovel Flag for COT and BOM



Announcements – Look for Twitter announcements to come back online soon

Prayer\Praise – MacGruber’s grandmother has been sick but recovered nicely over the weekend.  Continued prayers for her, continue to pray for our world and those affected by the pandemic.

Closing Prayer

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