AO: Wildcat
QiC: Dubya
Pax Count: 11
Pax List: Big Apple, Chaingang, Curveball, Dubya, Fireballs, GreenBean, Manhole, Olaf, Rum Runner, Suds, Wreck-It Ralph
FNG Count: 0
Downrange:
Solid turnout on a cold morning thanks to Chaingang and Curveball ending their running tryst (or fully released from shoulder injury DL). A cold morning but no better morning for a Cherokee Run and some block work.
Warm-o-Rama
All IC:
- Side Straddle Hop x 30
- Toy Solider x 10
- Merkin x 10
- Low Slow Squat x 10
- Imperial Walker x 15
- The Thang:
Mosey to starting point for 0.5 mile, massively uphill Cherokee run to Saint Luke’s. Do 10 burpees OYO. Then do 10 burpees OYO again. Then do 10 burpees OYO again.
Cherokee run to Saint Lukes
- Alternating sets of Prisoner Squats x 10 IC and SSH x 10 IC while waiting on the six
Grateful Dead
- Plank position
- Right arm up, left arm up, right leg up, left leg up
- 5 [merkins], spin yourself around, back to plank
- Repeat three times – regular merkins, werkins, diamond merkins
Partner up and run with your partner to the back entrance to DHS track and grab a coupon. Move yourself and your coupon to the endzone to start partner work.
One partner works while other partner runs a 400M on the track. Both partners does the each set of work. If you don’t finish before your partner gets back, pick up where you left off…
- Set 1: 15 blockees / 15 turkish getups
- Set 2: 15 thrusters / 15 toyotas
- Set 3: 15 curls / 15 merkins
- Set 4: 15 kettle bell swings / 15 burpees
COT
Curveball took us out. Beer Ruck thing in March. Something about a tough mudder – ask Chaingang. Half Marathon at Berry College first weekend in March – ask Dubya.