• Post Type:
  • When: 01/12/2019
  • AO:
  • QIC: Wojo
  • FNG's:
  • PAX: Linus, Moses, Oompa Loompa, Bandit, Sweet Leaf, Clavin, Voodoo, Edison, Pockets, Watts Up (FNG), Cheese Head, Rockabilly, J. J., Time Frame, Wojo (Q)

15 on a chilly morning for some Painlab and Bootcamp.


SSH x 10ic

Don Q x10ic

Leg Swings x 5 ea leg

9 for PainLab and 5 ran up to the Grier Track with me.

The Thang:

Butt Kicks

High Knees

High Skips



Side Lunge Walk


1 Mile In and Outs (run the curves walk the straights to recover, on last lap run 200m back to finish)

Walk 200m to recover, slow mosey back to finish line.



Fire Hydrant Circles

Plank, Cobra, Downward Dog, Inch worms for about 10 yards or so.


Cant remember the exact order, but we did more running drills.

Form Running

Stride-Accelerate thru zone, Stride

Butt Kicks

Mosey back to Parking lot to meet up w/ Painlab


Did some Mary




I took us out in Prayer


Thanks for letting me Q guys. Our Gashouse crew kept the mumble chatter going and had a great time.