• When: 2021-07-22
  • QIC: Cramps
  • The PAX: FNG - Cupcake, Cinco, Hoist, Slum Lord (R), Wild Hog (R), Cramps, Half Empty (R), Inspector Mom


Hybrid BC

8 bros worked out ITG.  We had 3 for scheduled maintenance and 5 runners.  Thursday seems to be turning in to a hybrid of BC and Running.  Whatever it takes to get outside.  Great work by all. 

Conditions 75 deg HUMID 

Intro 

FNG = 1

Disclaimer  (Safe work - Linguini) 

MOSEY TO CORNER PARKING LOT

COT
-SSH x 15 IC
-IW x 15 IC
-TTT x 15 IC

10 merkins 15 LBC
9 merkins 15 LBC
8 merkins 15 LBC
7 merkins 15 LBC
6 merkins 15 LBC
5 merkins 15 LBC
PLANK ON 6

MOSEY TO FRONT OF SCHOOL
-1 minute of curb plyometrics
-Lunge the length of the parking lot
-Reverse lunge on the way back

MOSEY TO FRONT OF THE SCHOOL BY TECH CENTER
-25 decline merkins on curb
-25 jump squats
-plank on 6

-sprint to light pole and back pedal to the next light pole (6 light poles total)

Saw a FEW @F3CAT PAX on the way!

MOSEY TO PARKING ACROSS FROM TICKET BOOTH
-30 merkins 1 lap
-30 jump squats 1 lap
-30 carolina dry docks 1 lap
-30 bonnie blairs 1 lap
-30 BBSU 1 lap
-15 jack knives each

MOSEY THE LONG WAY BACK TO SHOVEL FLAG

RECOVER

ANNOUNCEMENTS
-Stomp the Swamp 5K (Aug 21st)
-Dad's Camp Lake Wiley (Aug 20-22)
-All 9's Half-Ironman this Sunday (July 25) WH to chauffeur.
-Shawshank Pool Party at Vintners Wood
-Opening ceremony tomorrow for the Olympics

PRAYER REQUESTS
-Marriages
-Aging Parents
-Olympians
-Quis's daughter Jennings


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