Back Blast 9.12 Temple of Gloom @ The O

PAX (13): Adidas, Brother At Law, Flo Jo, Gillespie, Krillin (FNG),  Lobsta,  Nickelback, OJ, Pixar, Scuba Steve, Trump, Vincent (R), Violet (Q)

Conditions: 74, Hot and Muggy

Warm Up: Mosey to Wham Island

  • 15 x SSH
  • 5 BOYO
  • 10 x Abe Vigoda (IC)
  • 5 BOYO
  • 15 x Mountain Climber (IC)
  • 5 BOYO
  • 30 Seconds Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
  • 5 BOYO
  • 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 8:59 per mile or greater was given a 60 second head start

Thang 2: Hill Sprints to Achieve Max Heart Rate

  • 5 x 20 Second Hill Sprints with 15 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
  • Crab Walk to first pole, bear crawl to second pole, sprint to third pole
  • Bernie Sanders to second pole, sprint to fourth pole

Thang 3: 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
  • Flutter Kicks and Freddie Mercuries (30 reps each) were completed to fill the last 2 minutes.

COR, NOR, COT: Sign up for October Ruck.   Closed with a word of prayer.

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