5.07.21 Back Blast – Wisteria @ Pleasantville

Weather: Lower 50’s. Wet but not raining. Cool breeze out of the west. Nice.

PAX: Whitney, Russdiculous, Buzzsaw, Flex Seal

Q: Stick Up

0530: Disclaimer given, modify if necessary, work hard.

COP: Mosey to the school near the playground/soccer fields. SSHx25, Grass Grabbers x 10, Imperial Walkers x 15, downward dog, L/R Calf stretch, L/R runners stretch, Michael Phelps.

THANG: Double ladders. We used a ladder based workout of movements and a ladder style conditioning drill. Movements: 10 Pullups, 15 Jungle boy squats, 10 Burpees, 20 diamond merkins, 15 4 ct monkey humpers, 15 v-ups. The conditioning portion consisted of using the perimeter of the soccer field. Cones on all four corners and each sideline at the half field mark. After each round of exercises, you would sprint one section of the field and then mosey around the rest. Each round you increase number of sections you sprint and decrease number of mosey sections until you sprint the entire perimeter.

Time was called with just enough remaining to make it back to the flags on time.

COT: countOrama, nameOrama, Announcements, Intentions, Words of Thanks.

-Stick Up

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