9 of the Pax posted in the gloom on time. Dr. Feelgood came in hot and joined us after the pledge to make a solid 10.
25 SSH IC
10 Burpee OYO
20 Imperial Walker IC
10 Merkin OYO
20 Windmill IC
15 CDC OYO
Time to mosey, but wait drop the tailgate and bricks appear!
Mosey to runway with brick in each hand (aprox 1/4 mile)
Runway 100 yard field divided every 10 yards
All Rounds with brick in each hand
Lunges 10 yards 10 standing chest flys, Lunges 10 yards 20 standing chest flys, Lunges 10 yards 30 standing chest flys Rinse and Repeat 3 Times to cover 100 yards
High Knees 10 yards 10 Bent over Raises, High Knees 10 yards 15 Bent Over Raises, High Knees 20 Bent Over Raises- Rinse and Repeat 3 Times to cover 100 yards
Sprint 20 yards 5 Overhead Press, Sprint 20 yards 10 Overhead Press, Sprint 20 yards 15 Overhead Press- Rinse and repeat 3 times to cover 100 yards
Backwards Run 10 yards 5 Overhead triceps Ext.
Rinse and repeat every 10 yards to cover 100.
Sprint to 50 and stack bricks for starfish center and sprint back to corner 1 to start
each corner has exercise
1st 15 LBC sprint to Middle-sprint to 2
2nd 15 Flutter Kick sprint to Middle-sprint to 3
3rd 15 Fred Merc sprint to Middle- sprint to 4
4th 15 mason twist sprint to Middle- sprint to 5 starfish leg
Picnic Table 15 up/down and 15 dips
Meet back on end line for sprints
20 yrd back
50 yrd back
100 yard along way grab your bricks and runway lights.
Meet at far end for mosey back to Brusters.
Mosey back with a field trip through Riverwood. To bad the pool was locked or we could have gotten in a lap or two.
Meet back for Cot and Name-o-Roma or for today Plank-o-Roma
PAX grabbed a plank and finished up.
Big Eye In the Sky (#GARMIN) says we covered right at 3 miles
Thanks for a great first Q