AO: Patriot
QiC: Seles
Pax Count: 6
Pax List: BiBo, Fireballs, Manhole, Rum Runner, Seles, Shrinkage
FNG Count: 0
Downrange:
After lots of weekend running activity (see Slack!), YHC decided to go ahead and continue the theme at the Patriot this morning. The PAX were delighted with the outcome (and Manhole burned more calories than usual!)
Warm up:
17 Imperial Walkers, 17 Toy Soldiers, 17 Newtons Cradles i.c. Rinse & Repeat
The Thang:
Run steps 5X
Mosey to ball field tables for 11: Step-ups and Dips
Aerosmith to ball field for a pyramid: 2, 4, 6, 8, 10, 8, 6, 4, 2 Squat Thrusts with 10, 20, 30, 40, 50, 40, 30, 20, 10 Arm Circles; starting at home plate, run to next base after each round of two exercises
Mosey to the track for a Mile of 50’s (jog 50 meters then sprint 50 meters for 4 laps)
Mosey back to the start for 4 minutes of Mary: 8 ex., 30 sec each: Low Flutter, 30-60-90 Protractor, ABC, Dying Cockroach, Box-cutter, L over R, R over L, LBC
Run Steps 10X
Mosey back to start for 5 Burpees oyo
CoT:
Fireballs took us out.