Back Blast 7.4 Temple of Gloom @ The O

PAX (3): Loco, Violet (Q), Henry (FNG)

Conditions: Hot and 73

Warm Up: Mosey to Wham Island

  • 15 x SSH (IC)
  • 10 x Abe Vigoda (IC)
  • 15 x Imperial Walker (IC)
  • 10 x Grass Grabber (IC)
  • 10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
  • Mountain Climber and Burpee Sets; 10 MC, 2 Burpee: 12 MC, 4 Burpee: 14 MC, 6 Burpee: MC SSH, 8 Burpee
  • 30 Seconds Stretch OYO

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

  • PAX ran Half Mile run at 8:00 minute per mile pace

Thang 2: Hill Sprints on Old Cannons Lane to Achieve Max Heart Rate

  • Run to third light pole, 10 x Bobby Hurley
  • Bernie Sanders to third light pole, 8 x Lunges (IC)
  • Run to second light pole, Bernie Sanders to third light pole, 6 x Burpees
  • Bernie Sanders to second light pole, run to third light pole, 4 x Prisoner Jump Squats
  • Bear Crawl to first light pole, run to second light pole, Bernie Sanders to third light pole, 25 x Merkins

Thang 3: Fartlek back to play ground

  • Conducted a fartlek for 0.8 miles with 4 increased speed intervals along Old Cannons Road to Huntington Road and back to the play ground

Thang 4: Pull Ups and Mary

  • Completed 2 sets of 5 pull ups each
  • Mary (each PAX called an exercise: Flutter Kicks, Freddy Mercury’s and Clay Matthews)

COR, NOR, COT: Intentions for a safe holiday.  Closed with a word of prayer

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