- QIC: wingman
- Pax: @wildturkey, Bagpipe, Cooter2, Roulette, Starch
Scenic Tour
Date: 2024-03-05 AO: bagpipe Q: Palmolive PAX: Cooter2, Starch, Roulette, wildturkey FNGs: None COUNT: 5 Sure, all the new construction, parks, and roads in Ballantyne are shiny and interesting, but today we decided to go back to the roots of the AO and take a slow, scenic tour of the corporate park. The PAX were vocal in their appreciation of the relaxed pace for exercises, and we even got back to launch with enough time for bonus Mary.
WARMUP: 5x old man burpees, 10x 4 count Merkins, 10x mountain climbers, 10x LSS, 10x potato pickers
THE THANG: Mosey to Brixham Hill Park for 3 rounds of 4 count derkins, run across the turf and heels on the curb for some stiletto squats. Rounds 1 and 2 were 10x each, round 3 was 15x each.
Go do a small lap around Cullman Park to see the situation. Only small rocks so we modified to 3 rounds of lateral should raises with rocks (25x) and Arods (15x for 2 rounds…saved the last for later).
Head to Our Park to find out that you can’t really do pull ups on the bulls…so we did 4 rounds of Australian pull-ups on the swings, with the odd man out doing IWs. Off road in the dark to Patrick park and grab some chairs for 3 rounds of Bulgarian split squats. Rounds 1 and 2 were 10x each leg, round 3 was 15x each leg.
Greet the Swift runners as we hobbled to Bagpipe Hill for 2 rounds of partner work. Partner 1 does as many sets of 10x CDDs as they can and partner 2 run to the Campbells driveway then back. Switch then run back to launch for that last set of Arods.
MARY: Arods, IWs, and some planking in there
ANNOUNCEMENTS: Sign up for Teens for Courage 5k this weekend; sign up for WTF on 4/20
COT: I took us out with prayers for people with upcoming doctors appointments, Midriffs co-worker and Kirby. Do the hard thing.
WARMUP: 5x old man burpees, 10x 4 count Merkins, 10x mountain climbers, 10x LSS, 10x potato pickers
THE THANG: Mosey to Brixham Hill Park for 3 rounds of 4 count derkins, run across the turf and heels on the curb for some stiletto squats. Rounds 1 and 2 were 10x each, round 3 was 15x each.
Go do a small lap around Cullman Park to see the situation. Only small rocks so we modified to 3 rounds of lateral should raises with rocks (25x) and Arods (15x for 2 rounds…saved the last for later).
Head to Our Park to find out that you can’t really do pull ups on the bulls…so we did 4 rounds of Australian pull-ups on the swings, with the odd man out doing IWs. Off road in the dark to Patrick park and grab some chairs for 3 rounds of Bulgarian split squats. Rounds 1 and 2 were 10x each leg, round 3 was 15x each leg.
Greet the Swift runners as we hobbled to Bagpipe Hill for 2 rounds of partner work. Partner 1 does as many sets of 10x CDDs as they can and partner 2 run to the Campbells driveway then back. Switch then run back to launch for that last set of Arods.
MARY: Arods, IWs, and some planking in there
ANNOUNCEMENTS: Sign up for Teens for Courage 5k this weekend; sign up for WTF on 4/20
COT: I took us out with prayers for people with upcoming doctors appointments, Midriffs co-worker and Kirby. Do the hard thing.
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