AO: The Rig
QiC: Tofu
Pax Count: 13
Pax List: Gates, Gump, Jumbo, Martina, Spacelaw, String Cheese, Swag, TBR, Tofu, Tommy John, Vertigo, Zero
FNG Count: 0
Downrange: Metamucil (Not downrage, just not on slack yet)
Warm up:
- 5 minutes of classic dynamic stretching
The Thang:
Mosey to the track
- Lap 1: Dynamic stretching on the straights (High knees, butt-kickers, tin men, power skips) and slow jog on the curves.
- Laps 2-5: Sprints on the straights, slow jog on the curves
- Exercise 1: 25 merkins, 25 Stone mtn. pushups
- Laps 6-7: Sprints on the straights, slow jog on the curves
- Exercise: 25 merkins, 25 stone mtn pushups
- Lap 8: sprints on the straights, slow jog on the curves
Mosey, to the start
- 3 minutes of intense Mary
- 7 minutes of stretching
CoT:
Jumbo, Vertigo, Zero
Naked Man Moleskin:
It was a perfect recovery-type workout if you if 9/10 sore.