A Goodfella means a tough workout

A Goodfella means a tough workout

Posted on Behalf of Goodfella:

The THANG:

• Mosey and circle up
  • All IC: 20 x SSH
  • 20 x Imperial Walkers
  • 20 x Plank Jacks
  • 20 x Mountain Climbers
• Mosey to Hill for Rocks & Partner up: 
  • 1) P1 does Bicep Curls (150 total), P2 does 1 Burpee at each speed bump (5 total)
  • 2) P1 does Overhead Presses (150 total), P2 does 5 Burpees at first speed bump
  • 3) P1 does Tricep Curls (150 total), P2 runs to speed bump and back
• Mosey to Picnic Benches/Track
  • Grab a wall…
  • Leg extensions
  • (20) overhead shoulder presses
  • 1) P1 Step ups (AMRAP), P2 Runs lap
  • 2) P1 Dips (AMRAP), P2 Runs lap
• Mosey to other Side of School/Field
  • 1) P1 does LBC’s (150 total), P2 runs to speed bump and back
• Mosey to Circle
  • At each light: 1) 10 x Merkins
  • 2) 10 x Merkins
  • 3) 10 x Merkins
  • 4) 10 x Merkins
• Jailbreak to cars for COT…

The Moleskin:

• Welcome to Frack’s 2.0 FNG, “Buster” (Ty H.)
• What did you see going on today?  Crowdsource this Backblast in the comments!
• The PAX List is from the mind of Bratwurst…must be stuck in Goodfella’s phone…missing a couple, so sound off in comments!

Announcements:

• Join us for a LongSlowDistance (LSD) trail run from Nesbit Park behind Kensington Elementary on Sunday at 0600.  PAX will be running any distance you want, but goal is to run the 4 mile trail end-to-end and back for a total of 8 miles.  2nd F pace to keep the PAX together and no one gets lost.  Bring a Headlamp!
• Saturday 1/21 0630 – Commitment is converging with daVinci and Stonehenge at the daVinci site (Chickfila Blakeney).  You know where the coffeteria is going to be…