AO: The Rig
QiC: Gronkins
Pax Count: 7
Pax List: Buttercup, Frizzle, Gates, Gronkins, Martina, TBR, Tofu, Zero
FNG Count: 1
Downrange:
Warm up:
- SSH, Don Quixote, Imperial Walker, Hillbilly, Hamstring Walks, Merkins, Stretch
The Thang:
- Mosey to the sidewalk & lunge walk in a line down to the stoplight by the track
- 30 Box Jumps on the sidewalk wall
- 30 Dips
- Turn right and Crab Walk up to the first street lamp
- 30 bonnie blairs
- Crab Walk to the next street lamp
- 30 Merkins
- Bear Crawl to the Entrance of the Track
- 30 Bear Squats
- 15 Stone Mtn Pushups
- Enter the Track
- 1 warm-up lap
- 50 low slow squats in cadence
- 1 lap
- 25 monkey humpers in cadence
- 1 lap
- 40 Bulgarian deadlifts on your own
- Mosey outside of the track to the sidewalk
- 25 Tibialis raise on the fence
- 25 Calf raise on the fence
- 25 Tibialis
- 25 Calf Raise
- Run back to the flag because the last one is a rotten egg!
CoT:
- Prayers for Buttercup’s meeting today & for Urkél’s friend;s daughter: Isabell.
- Welcome Urkél! (Urk-ell)