On a cool and windy morning 8 men gathered on Ash Wednesday. What a better way to kick off Lent than to get a good beatdown in while still adding on miles for the Run Ranger Run tally. Disclaimer was given (sorta, got to work on that) and off we went.
Warm up:
Mosey over to the warm up area of the practice track and circle up.
- SSH x 20 IC
- Windmills x 10 IC
- Grass grabbers x 15 IC
- Self love x 15 IC
- Arm circles fwd/rev x 10 each IC
Tha Thang:
Well today’s instructions were brief. A few months ago I was the Q for a Foundry beatdown where we did The Cooper. Well I wanted to do it again but this time I opted to up the intensity and the PAX was given the instructions on the Sheldon Cooper. Audible groans could be heard. I presume out of excitement.
Start off with a lap around the track. Then when back at the warm-up area do 10 burpees, 10 squats, 10 merkins, and 10 big boy sit ups. Another lap around and all exercises done with 9 reps. And so on, and so on until all 10 laps were completed. Instructions were also given that if all 10 laps were completed to continue with the routine but starting back at 10 reps for the exercises until time was called. A minimum of 2.5 miles were run by all PAX.
Gather back at the warm-up area for some stretching that was well received (this time for real).
Mosey back to the invisible flag, count off, name-o-rama, announcements, intentions, and COT. Looking forward to the next time.
