QIC: Faulkner
PAX: 3 – Faulkner, Capsize, 7 Dust
___________________
Warm-up:
30 SSH IC
20 Imperial Walkers
30 Arm Circles
20 Grass Getters
Back and Hammy Stretch
Walk out to plank and stretch calves
___________________
The Thang:
Mosey to the block pile for some coupons and then to home plate on the ball field.
10 squat thrusters, then run ¼ mile (3x out and back)
Repeat this sequence 3x in straight sets for 30 thrusters and ¾ mile run.
50 Merkins
Mary: 25 LBC’s, 25 flutter kicks IC, 20 LBC’s, 25 Heels to Heaven, 15 LBC’s, 25 Windshield Wipers
10 curl press, then run ¼ mile
50 lunges each leg
Mosey back to the block pile and then to the flag (who has the flag?)
___________________
COT:
It seems like there is so much tragedy going on in the world. Related some personal experiences over the last week. Remember to be thankful and celebrate the good things and the blessings.
[Backblast]
[The Wreck]
[comments on]
[status publish]
[end]