Moderate, Adj = average in amount, intensity, quality, or degree

  • When:12/29/2014
  • QIC: Run Stopper
  • The PAX: passport, heraldo, pele, white snake, morning star, strange brew, moose head, sanca, fireman ed and udder


Moderate, Adj = average in amount, intensity, quality, or degree

Well that definition stinks, good thing I rarly use the dictionary.

The Thang’

Quick shuffle to the pavilion for some shilding from the down pour.

  • SSX x20 in cadence
  • Reg. Mirken x10 in cadence
  • Diamond Mirken x10 in cadence
  • Wide Arm Mirken x10 in cadence
  • Wall Sit – Arm Raises x20 in cadence
  • Single Leg Wall Sit (left leg raiesed) – Arm Raises x20 in cadence
  • Single Leg Wall Sit (right leg raiesed) – Arm Raises x20 in cadence

Mosey to forest for run to William R Davies Park 

Arrive at playground:

Round #1:

  • 20 Pull Ups
  • 50 Mirkens
  • 20 Burpees

Round #2:

  • 10 Pull Ups
  • 25 Mirkens
  • 10 Burpees

Round #3:

  • 10 Pull Ups
  • 25 Mirkens
  • 10 Burpees

Rock Webb: Mosey to rock pile – select respectable size rock. Move onto the artifical turf field.

  • 1 Mirken – 4 over head presses with rock
  • 2 Mirkens – 8 over head preses with rock
  • Continue until 5 mirkens /20 overhead presses 

Partner up for 25 yard wheel barrow flapjack to end zone. 

 OYO – Burpee Broad

  • jump 25 yards – sprint 75 yeards to endzone and back to starting end zone. 
  • Repeat, but spint to rocks. Return to pile and form two seperate lines for nice moderate fellowship pace back to AO.

Struff:

January 10, 2015

  • Joe Davis  Memorial Run  – Sign up
  • Movie – Unbroken – Sign up

Convergence this week 

  • new years eve convergence at the Maul 
  • new years day at the Rock on Sat. eve
  • headlock a neighbor and bring out some new guys to ascent on Sat. (at Olde Providence Elem.) 

About the author

Run Stopper author

1 Comment so far

SimbaPosted on7:19 am - Dec 30, 2014

This doesn’t look moderate but it looks awesome. Sorry I missed out.
Stopper

You must be logged in to post a comment.