BB 1.10 Temple of Gloom @ The O

running-meme- in cold

PAX (10): Digiorno, Deuce, Fergie, Flo Jo, OJ, Plumb Bob, PK, Porkchop, Red Roof, Scuba Steve, Shank, Tammy Faye Baker, Tron, Vincent (R), Violet (Q), Worm

Conditions: A brisk 23 degrees, Light Wind, No Rain

Warm Up: Mosey to Wham Island

  • 15 x SSH
  • 10 x Abe Vigoda (IC)
  • 10 x Grass Grabber (IC)
  • 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
  • 30 Seconds Stretch OYO

Thang 1:  Half Mile Run from Wham Island along Seneca Park Road to Old Cannons Lane

  • PAX were divided into 2 groups based on mile run pace. The group with a mile run pace of 8:30 per mile or greater was given a 30 second head start.

Thang 2:  Exercise Wave (Descending Reps)

  • 10 x Burpees
  • 9 x Mountain Climbers (4-count)
  • 8 x Bobby Hurley’s
  • 7 x Plank Jacks (4-count)
  • 6 x Lunges (per leg)
  • 5 x Burpees
  • 4 x Mountain Climbers (4-count)
  • 3 x Bobby Hurley’s
  • 2 x Plank Jacks (4-count)
  • 1 x Sprint to Third Light Pole running up hill on Old Cannons Lane

Thang 3: Hill Sprints to Achieve Max Heart Rate

  • 5 x 20 Second Hill Sprints with 40 Sec Rest In Between
  • If you did not make it to the bottom during the rest period, you just started the sprint from your location

Thang 4: Exercise Wave (Ascending Reps)

  • 1 x Sprint to Third Light Pole running up hill on Old Cannons Lane
  • 2 x Plank Jacks (4-count)
  • 3 x Bobby Hurley’s
  • 4 x Mountain Climbers (4-count)
  • 5 x Burpees
  • 6 x Plank Jacks (4-count)
  • 7 x Bobby Hurley’s
  • 8 x Mountain Climbers (4-count)
  • 9 x Burpees
  • 10 count to catch breath prior to fartlek run

Thang 5: Fartlek and Indian Run back to the Flag

  • Conducted a fartlek for 0.6 miles with 4 increased speed intervals along Old Cannons Road to Huntington Road
  • Conducted a half-mile Indian Run along Huntington Road back to the Flag

COR, NOR, COT: Announcement included Ruck on Friday, Awards Ceremony Event and Survey, and 4 Sundays Event.  Closed with a word of prayer.

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