AO: Shadow
QiC: Switchboard
Pax Count: 21
Pax List: Big Apple, Billboard, Chaingang, Curveball, Dribble, Dunder, Fireballs, GreenBean, Horny, Huckleberry (FNG) , Meat Wagon, Oompa Loompa, Rambo, Saltlick, Sasquatch, Snake Oil, Spirit fingers, Suds, Switchboard, Team Mom, Wreck-It Ralph
FNG Count: 1
Downrange:
Warm up:
20 SSH
10 imperial walkers
10 cotton pickers/Malenke’s Gardner
10 arm circles fwd/bkwd
20 low slow squat
All in cadence
Butt kickers and high knees
The Thang:
Thang 1 – Dora on the Vanderlyn hill. (100 merkin, 200 LBC, 300 Squat) partnered up. The run was to the tennis court and back (uphill both ways).
Thang 2 – backwards Dora
Same hill but this time only running half way (to the manhole in the valley between the two hills). With 300 merkin, 200 LBC, 100 squat.
Returned to COT w/backwards jog up the hill and more butt kickers and high knees.
Great work from everyone!
CoT:
Sign up for ironpax.
Run at Tower Rd on Sawnee Mtn Saturday am (see me about this)
Team mom brought FNG – welcome Huckleberry
Naked Man Moleskin:
Adversity doesn’t build character, it reveals it. And after today, I KNOW you all are HIM (HIGH IMPACT MEN)