It was a warm one at Bayside this morning. Several of the PAX, including yours truly, are gearing up for the Tough Mudder in Nashville next weekend. To that end, we really worked on our stamina today. The PAX hung in there and pushed through til the end. I always enjoy working hard with these guys every week.
PAX:
Banana Bread (Q)
Charolais (R)
Shuttlecock (R)
Six Pack (R)
Schotzie
Air Supply
Squid
Quick mosey to the front patio
COP:
SSH (IC) x25
Heel stretch
Abe Vigodas (IC) x15
Imperial walkers (IC) x15
Plank stretching
The Thang: Interval running
Each set consisted of 5 minutes of running followed by 5 minutes of exercise.
Set 1:
Run 5 minutes
1-4 ratio (Merkins, arm raises)
Set 2:
Run 5 minutes
1-4 ratio (Big boys, LBCs)
Set 3:
Run 5 minutes
1-4 ratio (curtsy lunge, front punch)
Set 4:
Run 5 minutes
1-4 ratio (Burpees, count)
Pick your tounge up off the ground and circle on the flag.
COT:
Count o Rama
Name o Rama
Announcements
Intentions
F3 Louisville 