The tardy backblast

The tardy backblast

12 men started their week off right with a trip to The Matrix

The Thang:

Half mile mosey around school to rear lot for COP:

• Merkins OYO x20
• SSH x20
• MCs x20
• IWs x20
• Burpees OYO x20

Mosey up to playground.

Group 1 does circuit of exercises while waiting for Group 2 to run around school. Flapjack. Complete three rounds:
Round 1: Pullups 10x, dips 20x, merkins 20x
Round 2: Jump squats 10x, dips 20x, derkins 20x
Round 3: Squats 15x, hanging knee-ups 10x, burpees 5x

Mosey to basketball courts.

Suicides
Heat 1: straight suicide, no exercise at end-points
Heat 2: 5 merkins at each end-point
Heat 3: 5 squats at each end-point
Break for wall-work
Wall sit; arm raises x50
lunge walk to curb, mosey back, 20x incline merkins
Wall sit; arm raises x50
Long jumps to curb, mosey back, 20x derkins
Heat 4: 10x Flutters at end-points, 10x LBCs back at start

Dollies x20
Bicycle x20

Mosey to front lot; AYG sprint back to launch point

Moleskine:

• Taking a break from the blocks at The Matrix this week to stomp out a few miles with a little running circuit and some speedwork thrown in for good measure
• What happened to all the lights at The Matrix?  Could barely see the road on the backstretch.
• Strong effort by the whole group out there today – running is not always typical on the agenda out here, but everyone seemed to hold their own; maybe I should have increased the mileage or the speedwork?
• Great to see recent FNG Retread out here regularly!  Keep coming out.
• Smokey smoked us all, crushing even Lobsta Roll on the last sprint.  Nice speed!
• Always a pleasure leading The Matrix;  Thanks to Alf and Uncle Leo for the opportunity.
• H/T to Squid for the take-out in COT

Announcements:  

MudRun: Sign-up by Saturday 10/3.  Extra spot on Squid’s mudrun team (Pop Tart has broken toe).

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