OBJECTIVE: Work the hips, glutes, and core needed for runners. Introduce some new exercises, and keep the running down to be more appropriate of all fitness levels (it can be a runner work out without a lot of running). Glute work for better Insta-Selfies
SLOW MOSEY 2.5X AROUND MEADOWFIELD DRIVEWAY, FINISH AT “TOP”
WARMUP
- WINDMILL x 15 IC
- LBAC F x 15 IC
- LBAC R X15 IC
- IMP WALKERS X 15 IC
- SQUAT 2 COUNT X 10 IC
ALL FOURS
- BIRD DOG L/R 30 SECONDS EACH X 2
- PLANKS – HANDS TO FOREARMS X 20 IC
- DONKEY KICKS L/R X 15 IC (DONE TWICE)
- FIRE HYDRANT L/R X 15 IC (DONE TWICE)
- SIDE LEG RAISE L/R X 30 IC (DONE TWICE)
MOSEY TO OTHER END
GROUP PARTNER LADDER X20 – X15 – X10 – X5
- PARTNER A – DASH TO PLAYGROUND FOR DERKINS, INCLINE MERKINS, DIPS
- PARTNER B – STAY IN PLACE FOR LUNGE L/R, SQUAT, CALF RAISES
- 20 REPS, SWITCH, 15 REPS, SWITCH ETC
AB-DORABLE
- PARTNER A RUNS UP AND BACK THE DRIVEWAY
- PARTNER B EXERCISE
- 100 RUSSIAN TWIST
- 200 CRUNCHES
- 300 MOUNTAIN CLIMBERS***
***TIME CALLED BEFORE FINISHED WITH MOUNTAIN CLIMBERS
ANNOUNCEMENTS:
- CONVERGENCE AT BRICKPILE 6/16 @7:00 AM FOR F3COLA CHANGE OF LEADERSHIP
- CRAZY TRAIN STOPS AT STUMBLE 6/26 FOR STUMBLE 10K
- JULY 6TH – LEGION / WOODSHED / STUMBLE / IRONYARD AT THE MISSION, FINLAY PARK