Just keep moving

Posted
  • When: 11/29/17
  • QIC: Selfie
  • The PAX: Band Camp, Bogey, Fingers, Homes, Kevin, Lo Pair, Nacho, Pooky, Quicken, Sherman, Singlet, Spooky, Stevie Ray, Turnpike

Fifteen PAX arrived at the Cougar in the cold dawn, several of whom had already warmed their bones with intervals on the track. With all the Wednesday morning workout options these days, seeing that many PAX in the Cougary-gloom warms the heart and soul!

Warm-up

  • SSH (IC x 25)
  • Imperial walkers (IC x 20)
  • Merkins (IC x 15)
  • Good mornings (IC x 10)
  • Mountain climbers (IC x 15)
  • Arm circles/reverse (IC x 10)

The Thang

Mosey to the track; sprint the first straight-away and stop for five Merkins. Sprint the first curve and stop for 10 Merkins. Sprint next straight-away and stop for 15 Merkins. Sprint second curve and stop for 20 Merkins. Repeato, substituting WWIIs and Burpees for Merkins for two more laps.

Mosey to the low wall on the opposite side of the school. At the wall: Dips (IC x 20), Derkins (single count x 15), and Step-ups (IC x 20); repeato.

Mosey to the bottom of the adjacent parking lot. Line up and lunge walk half-way; stop for 10 air squats OYO. Lunge walk to the top of the lot and stop for 20 air squats OYO. Sprint to the bottom of the lot and traverse the lot twice more (in the interest of time limit air squats to five and 10 on the last trip).

Mary

  • LBCs (IC x 25)
  • American hammer (IC x 20)
  • Flutter kicks (IC x 12ish)

COT

Great to see Lo Pair in the gloom this morning! The man is beastly. Thanks to all the PAX for giving their all and inspiring each other to better themselves and their community.

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