- QIC: wingman
- Pax: @wildturkey, Bagpipe, Circuit City, F3 Elsa, Franky, Gumbo, Kirby, Pepsi, Roulette, War_Eagle
Quality over quantity
Date: 2025-05-13 AO: bagpipe Q: Starch PAX: kirby, Circuit City, war_eagle, Roulette, wildturkey, Pepsi, gumbo, F3 Elsa, Franky FNGs: None COUNT: 10 10 beasts rose to the occasion at Bagpipe for a shockingly rain-free workout.
I gave the heads up once we started – the goal was about quality, not quantity. We did long, slow reps that helped us feel the burn real quick. Reps like this keep you strong and help avoid injury.
2.5 miles later, the pax were better than they were when they started, and we had some decent mumble chatter along the way.
WARMUP: To the deck for WU IW Hillbilly Mtn climbers Runners Stretch
THE THANG: To Costigan Park. Did each of these below with a lap around after each exercise: 20 Dips 20 derkins 20 split squats (10ea leg) 20 step ups
Then to the deck – jogger upstairs to level 3 to avoid the traffic on the lower levels – Wall sits (1 min) x3 – Plank (1 min) – Slow merkins x15 – Slow jump squats x20 – Heels to Heaven x20 – Box Cutters x20
In between levels, we jogged, bear crawled, and/or ran backwards. We got to level 7 or so before heading back to launch
Headed down the stairs and across Ballantyne Commons to launch for a 45s plank until time was called
MARY: Throughout
ANNOUNCEMENTS: Olaf sendoff at OMB – 5/29 at 6pm Memorial Day Brew Ruck Inferno Run Mountain Rumble
COT: Citgo took us out – prayers for his neighbor Paul and Paul’s family as they lost a son in a car accident. Prayers for all the pax struggling right now.
I gave the heads up once we started – the goal was about quality, not quantity. We did long, slow reps that helped us feel the burn real quick. Reps like this keep you strong and help avoid injury.
2.5 miles later, the pax were better than they were when they started, and we had some decent mumble chatter along the way.
WARMUP: To the deck for WU IW Hillbilly Mtn climbers Runners Stretch
THE THANG: To Costigan Park. Did each of these below with a lap around after each exercise: 20 Dips 20 derkins 20 split squats (10ea leg) 20 step ups
Then to the deck – jogger upstairs to level 3 to avoid the traffic on the lower levels – Wall sits (1 min) x3 – Plank (1 min) – Slow merkins x15 – Slow jump squats x20 – Heels to Heaven x20 – Box Cutters x20
In between levels, we jogged, bear crawled, and/or ran backwards. We got to level 7 or so before heading back to launch
Headed down the stairs and across Ballantyne Commons to launch for a 45s plank until time was called
MARY: Throughout
ANNOUNCEMENTS: Olaf sendoff at OMB – 5/29 at 6pm Memorial Day Brew Ruck Inferno Run Mountain Rumble
COT: Citgo took us out – prayers for his neighbor Paul and Paul’s family as they lost a son in a car accident. Prayers for all the pax struggling right now.
SlackBlast author
0 Comments
About the author