Indian Fun-Run

Indian Fun-Run

16 of Area51’s finest Pax rose to the occasion in order to submit their downpainment to the F3 overlords. Forgot to ask about FNG’s. Who has 2 thumbs and needs Q school? This guy. Away we went into the gloom. Down on the track YHC attests to not being a professional and we commence the beatdown.

COP – 2 laps on the track with 4 corners exercises in cadence.
SSH x 15, Butt Kickers, IW x 10, High Knees, Low Slow Squat x 10, Frankenstien Walk, Mtn Climbers x 10, Hurdler Walk, Seal Jack x 15, Jump Skip, Full sit up x 10, Backwards Jog, Standing Lunge x 10, Jog, Merkin x 10, 70% Stride Out

Nice and warmed up, now lets push that pulse.

Indian Fun Run. 2 laps indian run style with some variations
Lap 1 – Regular half lap, Reverse (backwards) half lap
Lap 2 – Bear Crawl 100 meters w/Indian Runners, Lunge walk 100 meters w/Indian Runners, Crab Walk 100 meters w/Indian Runners, Jog it out.

Mosey to baseball field benches – #smokefest
10 Downs – 3 exercises x 10, repeato x 9, repeato x 8, … repeato x 1 plank till all are done
Step ups or Jump ups (pick your poison)
Dips
Derkins

Little baby jog to batting cages, bear crawl to stairs, bunny hop up 4 sets of stairs, lunge walk to parking lot

Mary – 2 rounds
6″ hold, Flutter x 15, 6″ hold 10 count, Dolly x 15, 6″ hold 10 count, Protractor, 6″ hold 10 count
Russian Twist x 15, LBC x 15, Freddie Mercury x 15

#smoked

YHC was extremely encouraged with the numbers and work at Basecamp this morning. If you’re just starting, 6 months in or Lifer the Basecamp AO is a great place to put in some work. Keep coming out and killing it guys. It doesn’t get easier, you just get stronger. And bring your sad clown friends. Cause we all need a little beatdown in our lives.

Regular announcements.

– Udder out