Around and Around the Track We Go

DATE:  12/12/17

AO:  UNCW

QIC:  Mr. Kotter

PAX:  Gobo, Parrot Head, Blade, Tiny Dancer, Busted Grill, Tenenbaum, Baby Daddy, LETC, Heisenberg, Snickers

WARM-a-RAMA:

  • Seal Claps  x15
  • Mountain Climbers  x15
  • X-Country Skiers   x15
  • Burpees    x10   oyo
  • Mosey to the track
  • IW  x15
  • Warm up lap   x1

The THANG:

It was a variation of a ladder workout that focused on shorter distances and equal recovery distance after each speed distance.

  • 100m, 200m, 300m, 400m, 300m, 200m, 100m
  • One-legged Burpees  x10   oyo
  • Pull ups  x10
  • Indian Run back to lot M

MARY:

  • Flutter Kicks  x25
  • Hello Dollys   x25

COT/MOLESKIN:

Pax are needed to recover Ghostflag from Carterico.  Current plan is to clown car up Saturday (Dec. 23), post for workout, reclaim ghostflag, enjoy a little coffeeteria, and return home.

Prayers for Parrot Head’s daughter and for Sea Horse’s daughter for various health concerns.  Prayers for a successful recovery from colectomy for a friend of YHC.  Prayers to shield and protect first responders near and far.

Thanks for letting me lead.  I enjoyed it.

-Mr. Kotter out!

 

 

 

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s