QIC: Zartan
PAX: Spinal Tap, Mr Hat, Iceman, Glauc, Rhythm, Forced Close, Double Down, PK, Nugget, BobRoss, Mash Bill, Gypsy, Swifty , Star Child, Captain Insane-o, Dynomite!, Face, Methane, Indo
2 Days 2 AOs 2 Qs. Lots of tunes and tons of Boy-Os. This morning in the gloom the sounds of Outkasts, Digable Planets and Goodie Mob welcomed the PAX. Conditions were perfect so we set off on a small stretching run to big parking lot. High Knees and Butt Kicks helped us loosen up before we circled up for COP. But before we ran we had to do 5 Boy-Os to SCs delight.
COP
5 Boy-Os
25 SSHIC
5 Boy-Os
25 LBC IC
5 Boy-Os
Arm Circles (Kendra Newmans)
5 Boy-Os
25 Imperial Walkers IC
5 Boy-Os
Native American Run to far side of bridge. Group work begins,
Thang 1
G1 Does 10 Merkin 10 Plank Jacks (down dog and cobra as needed for recovery) Rinse Repeat G2 Runs path under bridge aound to top of bridge for 10 dips and return to start, Switch and repeat for 5 minutes.
G1 Does 5 Slow Burpees and 15 Squats Rinse and repeat. G2 does same run with 5 Mike Tyson’s at the top. Rinse and repeat.
Run to Egg Lawn for some Sally. Moby “Flower” back in play with up and down merkins the whole song. PAX fought to survive this heinous woman. TCLAPS to Indo for holding out the longest. We will meet again Sally.
Hard run to House of Pain. 4 round tabata of 30 seconds on 10 off, Rotating Decline Merkins and Incline Merkins.
Run to flag and circle up for Digiorno Special and my 3rd time doing it this week. 1:4 ratio of Saturday Nights and Rosalitas. We completed 10:40. 5 Boy-Os and we were done.
Count-0 Name-O. Intentions for Iceman’s father who is on the mend but still needs our prayers. Push to not make excuses and execute on our tasks and prayer of thanksgiving for the group and our numerous blessings.
YHC Zartan
F3 Louisville 