AO: Shadow
QiC: Switchboard
Pax Count: 6
Pax List: Curveball, Diablo, Fireballs, Novocaine, Switchboard, Team Mom
FNG Count: 0
Downrange:
<h3>Warm O rama:
It was a soggy Monday morning, and YHC was feeling good after a few days off. However, with 5mins to go YHC also felt a bit lonely with no PAX in sight. Soon though, a group of 6 HIMs emerged from the darkness ready to take on the day!! After a disclaimer that i’m not a trained professional (duh)…
All WU in cadence
Side straddle hop x 20
Stone mountains x 15
Imperial walker x 15
LBC (wet ones) x20
Hand release merkin (also wet) x15
<h3>The Thang:
Thang 1 – mosey over to covered picnic area for some 11’s of step ups and derkins (decline merkins)
Thang 2 – mosey back over to the track/middle school. Using the stair case at the south side of the track, we ran a partner circuit. Partner 1 ran up the stairs and then around the path back to the track. Partner 2 does prescribed exercise while waiting.
4 rounds total. Exercise’s for thang 2 were: Air squats, bonnie blairs, hand release merkins, burpees.
Thang 3 – remaining at the track, we ran thang 2 but in reverse (up the path and down the stair case). Partner 2 goes first this time. 4 new exercises: stone mountains, toy soldiers, 8 count body builders, mountain climbers
Thang 4 – six minutes of Mary… the following were all in cadence:
LBC x 20
oblique (R over L x 20 + flap jack)
American Hammer x 20
ABC (advance boat canoe) x 20
Thang 5 – mosey to the ball field near COT for a “cool down”. We did a lunge walk from the foul pole to 3rd base and then bear crawled back to the foul pole.
I appreciate you all and the opportunity to lead this am!
<h3>CoT:
Curveball took us out with a great prayer, praising Him for another day and for guidance, wisdom, and opportunities to glorify Him
Upcoming races – please join in!
Berry Half Marathon Saturday May 22nd 2021 (Berry College)
Dubya, Zoom, and Switchboard
Run the ATL Summer 2021 – Sunday, July 25th 2021
Start/end at Best End Brewery (2oish miles around the beltline)
Team Mom, Switchboard, Zoom
Thundermeet Unleashed – June 19th, 2021
1.5mi course in ballground, GA.
Race format = most laps wins.
Race options: 6hr, 12hr, 24hr