9 PAX ascended upon the gloomy confines of The Hollow this morning to see what YHC had in store. YHC didn’t really know either, but knew he’d stay off the upper body. That we did. We covered around 3 miles and hit the legs pretty good. It wasn’t YHC’s best but we got better.
Disclaimer
Opening Prayer
Mosey around the front and past LTC to the main track entrance
Hop the fence (Sorry Bucher!) to the big stadium stairs
Up the stairs to the top for COP
COP
Stretch to on Q’s call
Squats x 20 IC
IW’s x 15 IC
TTT x 20 IC
OH Clap x 10 IC
The Thang
Down the stairs then
Prisoner Jump Squats x 15 OYO
Up the Stairs then
BBSU x 20 OYO
Down the stairs then
Bonnie Blair’s x 16 OYO
Up the Stairs then
Flutter Kicks x 20 IC
Down the Stairs the Squats x 30 OYO
Jump back over the fence to the track then
200M run at 75%
100M recover Mosey
Repeat x 3
400M Fartlek Mosey the straights and 75% the turns
Mosey to the planter box
Step Ups OYO until Dangle stops Dangling
Mosey around the The Hollow parking lot for some Gravedigger side shuffles – Follow the Q
Mosey over the the other side of the parking lot for Broad Jumps and Lunges
Return to the SF for COT and BOM
Count-O-Rama
Name-O-Rama
Announcements and Prayer Requests
Closing Prayer