Three PAX. Third and final rundown of the new site. First time on a Wednesday.
Warm Up
Lap around the parking lot x 2
Arm circles forward and reverse
Good Mornings
Willie Mayes Hays
Imperial Walker
Take a minute to stretch anything else
(After Subprime’s killer beatdown at The Big Dance – YHC needed to stretch those hammies!)
Take a minute to stretch anything else
(After Subprime’s killer beatdown at The Big Dance – YHC needed to stretch those hammies!)
The Thang
Take the gravel drive around the back of the school and mosey down to the soccer fields
The 2.0 had soccer practice last night (he crushed it, future wingback for sure) with a couple other F3 2.0’s (Dundee and Blue Moon to name a few). YHC realized that we really should explore the space from these freshly painted soccer.
The 2.0 had soccer practice last night (he crushed it, future wingback for sure) with a couple other F3 2.0’s (Dundee and Blue Moon to name a few). YHC realized that we really should explore the space from these freshly painted soccer.
Progressive Bear Crawls
Soccer field 1 – bear crawl up from goals, sprint back down, 25 flutters in cadence
Soccer field 2 – bear crawl up from goals, sprint back down, 25 flutters in cadence (a little bit longer than the first)
Stairs up the hill – bear crawl up from fence, sprint back, down, 25 flutters in cadence (shorter crawl, but steeper climb)
Really big hill – bear crawl up from fence, sprint back down, 25 flutters in cadence (shortest crawl, but steepest climb)
Mosey to first bus loop island
Usain Bolts on the Bus Lot
Runner goes from first island to gym sidewalk and back – group does jump squats (single count, together)
Runner goes from first island to second and back – group does merkins (single count, together)
Runner goes from first island to end of play ground and back – group does burpees OYO
With 3 PAX, we went one at a time to make it last. Great encouragement from the PAX, good push.
Playground Pullups and Dips
3 rounds of pull-ups or dead hangs with 20 dips immediately afterwards done as a group.
Mosey from playground and bus loop to the front carline
Lunge Walk Carline
Mosey until you hit the carline cones and lunge walk the entirety of the cones back to the parking lot.
Damn you Chubbs and your 7 ft stride! The guy finished the lunge walks and had a cup of coffee while waiting for Roach and YHC.
Damn you Chubbs and your 7 ft stride! The guy finished the lunge walks and had a cup of coffee while waiting for Roach and YHC.
Mary
LBC x 20
Russian Hammer x 20
Freddie Mercury x 15
American Hammer x 20
CoT
Prayers for the family of Screech’s friend who took his own life recently.
Prayers for Puerto Rico.
Prayers for Puerto Rico.
Moleskin
Regarding official Launch –
