RY – posting on behalf of Sweeper
Pre-Thang: A decent PAX of 9 assemble to #getbetter. After the twitter teaser from Sweeper it seems that Chaka’s FNG may have been scared off. Hawgcycle planted the new shovel flag for a beautiful 60 degree workout.
Jog to the lights:
Side Straddle Hop x 20
–Blue Dog shows up here just in time for his favorite boo boo bear crawls
Broad jump
Lunges
Modified “elevens” – “sixes” with Burpees and pushups
Wounded “boo boo” bear crawl right leg up
Wounded “boo boo” bear crawl left leg up
duck walk
“that was a warm up? – man we are in trouble”
Jog – Hawg “watch out for bikes!”
COP1:
Imperial Walkers x 20
Lung Jumps x20
Squats x 30
Slow Squats x 20
Imperial Walkers x 20
Jog — “Ouch! Sweeper pulling a hawgcycle – watch out for bikes!”
COP2:
Hello Dollys x 20
High-dollys/Rosalitas x 20
Russian Freddy Mercurys x10
LBCs x 20
Superman 40 secs
Jog
COP3 near the fountain
D-mercans x20 for all
Step ups
mercans
lunges
incline mercans
slow squat
dips
Jog
COP3:
Peter Parkers x 20
Plank Jacks x 20
Mountain Climbers x 20 “we usually do mtn climbers early – when you do them after running 2 miles they really hurt”
Jog to the flag – There goes Chaka, Hawg and Blue Dog off to the races!
Reverse Jack webbs start at 8 and work backwards
“why is lifting air so hard?”
COT- Shoutout -Hawgcycle
Extra credit – Pull ups for Blue Dog, Amnesty and Reluctant Yankee
Tclaps to Roots and Sweeper who will be running 26.2 in the RocknRoll Marathon on Sunday
Tclaps to Rev who is training/running the half marathon
Tclaps to Sweeper (RY is writing this) on his 2nd Q, I call this session: Sweeper’s legbreaker
Tclaps to Yuengling for 3 weeks in a row
Tclaps to Chaka Khan, Blue Dog and Hawgcycle for the sprint to the flag
Announcements:
Friday at Wolfpack Mtn – 530AM with Blue Dog and Reluctant Yankee
Saturday at City Park/Storyland – 7AM with Reluctant Yankee- until someone steps up
Monday at Pontiff/Rock City – 530AM with Hawgcycle
Wednesday at Audubon/Birdcage -530AM with ?
Baton Rouge – NOLA relay – see Roots
