Cool Runnings



Cool Runnings

It was a chilly morning, but we warmed up quick. Here’s how it went down:

Warmup:

 

SSH x 20

IW x 20

Run lap around track

 

The Thang:

 

Partner up

 

P1 – runs to top of steps, 5 pull ups on playground

P2 – merkins at bottom to 100 combined

 

P1 – runs to top of steps, 5 jump squats

P2 – LBCs at bottom to 100 combined

 

P1 – runs to top, 5 Russian twists

P2 – decline merkins to 100 combined

 

P1 – runs to top of steps, 5 squats

P2 – flutters at bottom to 100 combined

 

P1 – runs to top, 5 lunges

P2 – incline merkins to 100 combined

 

Jog a lap around the track

 

Line up in endzone

 

R Karaoke to 10, 30, 50

L Karoke to 10, 30, 50

Backwards jog to 10, 30, 50

Sprint to 10, 30, 50

 

Jog a lap around the track

 

Mosey to Grandma

 

25 LBCs at bottom, run to top and back, repeat

25 flutters at bottom, run to top and back, repeat

jog a lap

25 dolly at bottom, run to top and back, repeat

25 rosalita at bottom, run to top and back, repeat

 

Mosey to front lot

 

Done

.

COT

 

BOM

Moleskin:

As usual, a strong group at Joust today. With the smaller crowd there was nowhere to hide. That being said, not many refusniks out there, besides more than a few “knee brace adjustments” by Semi.

We covered 2.5 miles today – most of it on stadium steps and Grandma Mtn. Solid work by all.

Thanks for the opportunity to lead. Always an honor.

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