Running is Cool

Date: 08/30/2018

AO: Cool Runnins #og_AO Hugh MacRae Park

# of PAX: 6

PAX: Cross, Mini Me (F3 Royalty), Pony Express, Blade, Captain Stubing & Gravity

QIC: Gravity – yes, you read that right.

 

Intro and Disclaimer

Warm-o-Rama:

SSH x 20 IC

Toy Soldiers x 20 IC

Cotton Pickers x 20 IC

Mountain Climbers x 20 IC

Dynamic Mosey Stretch to the speed bump and back

The THANG:

InvertaRico Run toward the lower parking lot, around the park road and back past the AO to the long way around the pond to the Pull-Up Bars. Guy in front bounces out to complete 5 Burpees and catches back up to the group as the six. Each PAX got in at least two rounds of Burpees.

2-4-6-4-2

Complete the number of reps for 4 exercises (pull-ups, dips, toes to bar & decline merkins), in between reps, run to the start of the bridge and complete step-ups or wall jumps. Each round has a corresponding number plus 10 –  12,14,16,14,12.

Mosey / Mary Intervals: PAX mosey together along the “back of the park” trail. Every 60 seconds we drop and complete a Mary exercise x 25 IC (LBCs, Hello Dollys, Flutter Kicks and low plank). Last round was by the tennis courts and we jail break ran to the AO … it was 0614.

COT: YHC took a moment to share his acceleration story with Mini Me. We also discussed the upcoming, yet unnamed Fast/Fat Boy Fridays – we need help with this. FUBA Fridays? Prayers for first responder’s and their families. Confession to God that workouts don’t make us stronger, only He does.

SKINS: YHC Q’d a workout I hate at an AO I am comfortable in, so yeah – don’t fear run day. Embrace the Suck.

What a great, tight knit group this morning. After 30 on Monday, 25 on Wednesday, the #og_AO still has room to grow for Cool Runnings.

F3 travels and having royalty post on your Q is cool – thanks for posting with us Mini Me – nice to meet you.

Gravity … 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