plantar fasciitis is not your friend

Date: 2024-10-10 AO: the-maul Q: patent_pending PAX: madison, wingman, ToeJam, Odd Job, super trooper, teddyf3, Kevin Ransom (AKA Patent Pending’s Fat Twin) FNGs: 1 Kevin Ransom (AKA Patent Pending’s Fat Twin) COUNT: 7 WARMUP: Circle up for warm (your usual list of stretches and grunting and groaning) THE THANG: 1. Mosey in a circle back to the launch, warmup; 2. Mosey to the street by Firebirds; 3. Series of bear crawls, crawl bears, and lunges back and forth from curb to curb with intermittent merkins, squats and bobby hurleys; 4. Mosey to Firebirds 5. Partner run with called exercises for the other partner (v-ups, wall sits, step up) 6. Mosey to the fountains 7. Partner run with called exercise for the other partner (incline merkins, calve raises, squats). 8. Mosey to parking lot in front of Target 9. High knees, Karaoke, high knees 10. Line up in pairs with high knees and then sprint (spot where Patent Pending’s plantar fasciitis reminding him that he is fat and old. 11. Mosey to behind Target 12. Run between speed bumps and do different merkins and bobby hurleys.
MARY: Dying cockroaches, squats, bobby hurleys ANNOUNCEMENTS: COT: