Griff-ish & Nicole-ish At The Barracks

THE SCENE: Clear, low humidity, 72
F3 WELCOME & DISCLAIMER: offered 
WARM-O-RAMA:
Together, in cadence

SSH x 15
Imperial Walkers x 15
Squats x 15
Daisy Pickers x 10 (Nice & Slow!)
Bobby Hurley x 12
Mountain Climbers x 15

Indian Run (400 meters)

THA-THANG:
Griff & Nicole are two cross-fit run routine workouts. Both these were modified as follows:

Griff-ish
With a partner, run 400m, then run 200m backwards. When complete, perform 20 APFT sit-ups (hands interlocked, partner holding feet, shoulders touch the ground, butt doesn’t come off the ground, elbows touch knees).
Spent 15 minutes and PAX completed 3 full reps.

Nicole-ish:
OYO run 400m with set up AMRAP pull-ups every lap. Spent 13 minutes and most PAX completed 3 reps.

MARY:
Did a post-run 5 minute stretch together including calves, hamstrings, groin and quad. All that was missing was the soft music and incense.

COUNT-OFF & NAME-O-RAMA
7 PAX: Altar Boy, Squeegee, Crayfish, Bottomless, Easily Amused, Jail Bait, Shoestring

CIRCLE OF TRUST/BOM:
Talked about witnessing a fight at an elementary school in Panama last week. The biggest kid in the school came to the defense of the kid being picked up. How are we using our power, privilege, and influence to stand up for those who need advocates?

MOLESKIN:
A few of us ran one additional 400 meters to get to 3 miles for the morning.
FIA group made an appearance on the track around 0600.