Up and Over… Again and Again

DATE:  7/17/18

AO:  Turbo Tuesday

QIC:  Mr. Kotter

PAX:  Daggerboard, Money Gun, Tiny Dancer, 8-Penny, Bob the Builder,  Coffee Bean, Knuckle Puck, Pony Express, Milli Vanilli, Freon, FNG (Hacksaw)

WARM-O-RAMA:  SSH x 20 IC;  Hillbillies x 20 IC;  Windmills x 20 IC

THE THANG:  

  • Indian Run to the draw bridge… Take the long way around the loop  (circle back for the six prior to the bridge)
  • Sprint up the bridge, mosey down the other side…  All pax wait in plank position.  As one pax gets about 10 yards into his sprint to the top of the bridge, the next pax begins his sprint to the top.   After reaching the top, recovery run down the other side where all pax wait in plank position until all pax finish.  Rinse and repeat (x4).
  • Bridge run with descending reps… Steady run up and over the bridge, 10 squats, steady run back over bridge, 10 merkins.  Rinse and repeat with 5 reps of squats and merkins.
  • Mosey back to AO

COT:  YHC didn’t gauge the time well and DESPITE all that turbo running we didn’t circle up until after 6:15.  So, after finishing Name-O-Rama pax were ready to get going with their day.  Prayers of thankfulness for the strength and the will to be there this morning, along with prayers for our brothers not there to post again soon.  Prayers for first responders near and far.  Welcome FNG Hacksaw.

Moleskin:   We had to collect pax from across the street and at the back of the parking lot before getting started.  Strong work by all…speeds varied but commitment to getting stronger and faster was 100% by all!!!!

It was a pleasure to lead.  Thanks for following!!!

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s