I’ll be out of town for the main event so I figured the least I could do was motivate/train my fellow uptowners for next week’s run. Everyone was game and spirits were high on this high dew point Monday. Another of our F3 brothers from the motherland, Sir Topham Hat from Charlotte, dropped by to post and would be a fine addition to The World team were he to live a little closer.
Disclamier and to stretch. No pulled hammy’s for this crew. T-claps to 86 for his ability to touch the ground during toe touches. He must be doing yoga on the DL.
Mosey for a full lap as a group.
- Indian Run
- Bataan Death March with 5 Burpees on the catch up
- Indian Run
- Alternating intervals in the running icon: jog 2,sprint 1. Saban vs El Wire for a photo finish!
Only 5:55, that was quick. Cool down with 10 pull ups and 20 squats.
Mosey to oak alley for some Mary:
- Russian Twists IC X 20
- LBT IC X 20
- Supermans IC X 20
- Dyeing Cockroach X 20
Continue in Oak Alley for some wind sprints. Partner up and alternate through progressive lights. Exercise while your partner runs. Burpees, Merkins, Squats, Lunges.
Mosey to the shelter for bench work.
- R leg step ups IC X 15
- Derkins IC X 10, Shoulder taps X 10, Derkins X 10.
- L leg step ups IC X 15
Finally time was up. Back to flag for count off, namorama, annoucments, and intentions. Special prayer for Yankee’s coworker for strength in her battle with cancer. Great workout guys!
