October 8, 2019

Running and Stuff

Lair, Uncategorized, Weekday

THE SCENE: 53 degrees, clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 25

Imperial Walkers IC x 15

Smurf Jacks IC x 15

Baby Arm Circles IC x 20

Shoulder Press IC x 15

THA-THANG:
Indian Run

Box Jumps OYO x 30

Big Boy Situps IC x 25

Merkins until Skids completed 10 pull ups

Mosey to turf field for 11’s

  • 1 Merkin, run to opposite end of turf field (100 yds), 10 Big Boy Situps, run back to start
  • 2 Merkins, run to opposite end of turf field, 9 Big Boy Situps, run back to start
  • continue on until reaching 10 Merkins and 1 Big Boy Situp

Bear Crawl across field (approx 50 yds)

Sprint back

Jump skip across field

Broad Jump back

Sprint across field

MARY:
LBC’s IC x 25

Flutter Kicks IC x 25

Merkins until time
COUNT-OFF & NAME-O-RAMA
10 PAX: Holy Roller, Iced, Hello Kitty, Skids, Sideline, Pronto Pup, Vector, Twitty, Utah, Pops (QIC)
CIRCLE OF TRUST/BOM:
Step out of your comfort zone
MOLESKIN:
Good to see Vector out in the gloom
ANNOUNCEMENTS:

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