AO: tomahawk
Q: BunkBed
PAX: Ken Doll, Peachy, Hopper
FNGs: None
COUNT: 4
It’s been over 10 years since YHC has been to the Gilbert High School campus for his last Gilbert Invitational Soccer Tournament….and he got lost. :disappointed: Fortunately, Ken Doll re-routed YHC to the correct parking lot. Today’s playlist featured 80s hits with YHC luckily getting KD’s favorite song ‘The Reflex’ by Duran Duran on the playlist!
www.strava.com/activities/12152301112
CONDITIONS: 70s and moist :sweat_drops:
DISCLAIMER
OPENING PRAYER
WARMUP:
PAX mosey allllll the way over to the track. Next time I won’t make us take a trek that far.
The Motivator X7 IC
TTT X10 IC
WM X10 IC
World’s Greatest Stretch
THE THANG:
100 m back and forth
– Iron Crosses X15 OYO
– No Cheat Merkins X15 OYO
– Hip Openers X15 OYO
– Run 100 m
– Bonnie Blairs X15 OYO
– LBCs X30 OYO
– Run 100 m
– Rinse and Repeat until YHC says stop
We did 2.33 rounds before the next exercise
Introduced the PAX to what got me through Make America Burpee Again in September the 10 Burpee EMOM for 10 mins to complete my 3100 for the month. Apparently burpees are illegal at tomahawk! :burpee_clap:
Mosey back to the flag
Shortened version of the Arm Circle Song till time
Q: BunkBed
PAX: Ken Doll, Peachy, Hopper
FNGs: None
COUNT: 4
It’s been over 10 years since YHC has been to the Gilbert High School campus for his last Gilbert Invitational Soccer Tournament….and he got lost. :disappointed: Fortunately, Ken Doll re-routed YHC to the correct parking lot. Today’s playlist featured 80s hits with YHC luckily getting KD’s favorite song ‘The Reflex’ by Duran Duran on the playlist!
www.strava.com/activities/12152301112
CONDITIONS: 70s and moist :sweat_drops:
DISCLAIMER
OPENING PRAYER
WARMUP:
PAX mosey allllll the way over to the track. Next time I won’t make us take a trek that far.
The Motivator X7 IC
TTT X10 IC
WM X10 IC
World’s Greatest Stretch
THE THANG:
100 m back and forth
– Iron Crosses X15 OYO
– No Cheat Merkins X15 OYO
– Hip Openers X15 OYO
– Run 100 m
– Bonnie Blairs X15 OYO
– LBCs X30 OYO
– Run 100 m
– Rinse and Repeat until YHC says stop
We did 2.33 rounds before the next exercise
Introduced the PAX to what got me through Make America Burpee Again in September the 10 Burpee EMOM for 10 mins to complete my 3100 for the month. Apparently burpees are illegal at tomahawk! :burpee_clap:
Mosey back to the flag
Shortened version of the Arm Circle Song till time
Hopefully YHC brought a good workout to the PAX who push it the most in F3LexSC. :f3-lex-logo:
ANNOUNCEMENTS:
10-01 L4L runsignup.com/Race/L4LF3/Page/kickoff
10-06 to 10-12 runsignup.com/Race/SC/Columbia/L4LF3
COT:
Continued prayers for Sarah Harmon, JoePa, KD’s son going to college and his M with their son leaving the house.
DEVO:
Parable of the Sower Matthew 13 1-9