Black Ops @ Long Run Park Back Blast

Weather – Clear and perfect fall morning

PAX (5)  – Huggies (Q), Skirmish (R), Mr. Hat, Harbaugh, Brutus (FNG)

I had a bet going with Nice n Slow to see who could get the biggest draw for our respective workouts this morning.  I knew that my numbers would be low so we agreed that he wouldn’t best me by 3 fold.

A slack battle ensued for recruitment.  I wish I could sit here and say that I was overwhelmed by the outpour of support but things go the other way sometimes and 5:00am is early.

Anyway, here’s the workout

Warm up mosey

COP

SSH IC X 50

Imperial walkers IC

Abe Vigodas IC

Calf Stretches

The Thang

Ladder exercises

10 Burpees – 15 Merkins – 20 Squats- 25 American Hammers – 30 Monkey Humpers – 35 Air Presses – 40 – SSH – 45 LBCs – 50 Mountain Climbers

Between each round we ran about a quarter of a mile. We made it up to the 40 SSH

Mary

Flutter kicks IC

Heels 6 inches 1 minute

LBCs IC

Pickle Pounders IC

Dying cockroach IC

COT

We introduced our FNG Brutus who’s my brother-in-law.  Been trying to get him out to the gloom for a while.

Announcements – F3 Fall Fest, Convergence

Intentions –

Amen!

Until Next Time

Huggies out

 

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