5k friday
AO: prowl Q: Baconator PAX: Backstop, Baconator, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 5 WARMUP: THE THANG: 2 runners: 4.25 miles; Ruckers: 2.25 miles ANNOUNCEMENTS: IPC next Tuesday at SVHS COT:
Baby Seal
Get After It
AO: sandlot Q: Runt PAX: Baby Seal FNGs: None COUNT: 2 WARMUP Side straddle hop, through the tunnel. Little baby arm circles, hillbillies Buy: Contra burpees THANG 1 40/20 Tabata Gorilla shuffles, balboas, mountain climbers, freddie mercuries 1:2 up to 10:20 Merkins and raise the roofs THANG 2 Tabata rinse and repeat 1:2 up to …
Iron Pax week 0
AO: sandlot Q: Runt PAX: Bayou, Baby Seal, Baconator, Coin Flip, Fenway, Looney Toons, Ruby FNGs: None COUNT: 7 WARMUP: THE THANG: ANNOUNCEMENTS: COT:
Friday 4 miler
AO: prowl Q: Baconator PAX: Backstop, Baconator, Coin Flip, Fenway, Baby seal FNGs: None COUNT: 5 WARMUP: 10 minute interval THE THANG: 2×1.5 mile run; 2:00 recovery; 4 minute cool down OR 45 minute ruck MARY: ANNOUNCEMENTS: COT: people in Hawaii, Kathy Knight surgery
Cardio and strength oh my!
AO: sandlot Q: Fenway PAX: Ruby, Coin Flip, Honey Do, Two Gloves, Baby seal FNGs: None COUNT: 6 WARMUP: plank twist, bicycle crunch, bird dog, wide leg stretch, side straddle hop, through the tunnel, hill billies, windmill, seal clap, imperial walkers, raise the roof THE THANG: strength and core exercises four rounds five exercises per …
Tabata Tuesday
AO: sandlot Q: Runt PAX: Coin Flip, Fenway, Ruby, Two Gloves, Baby Seal FNGs: None COUNT: 6 WARMUP: side straddle hops, through the tunnel, hillbillies, little baby arm circles Burpee Buy in: 10 burpess. Increase merkin by one after each burpee THANG 1: Tabata 45 sec on 15 sec off Kettle bell swimg/half tuck Merkin …