The Fartlek Ladder

  • When: 01/15/2018
  • QIC: Oz
  • The Pax: Bitcoin, Cuddy, Kevorkian, Swiffer, Unicorn, Oz (QIC)


We had 6 including FNG Bitcoin for a very cool fartlek this am.

Warm-O-Rama

SSH x25

Sun gods (front/back) x10

Windmills x10

Leg Stretches

That Thang – The Ladder

Wind Sprints in staff parking then Diamond Merkin x10 and American Hammer x10 – All x2

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10 – All x2

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10 – All x2

Garber Ministry Center parking lot loop and back , Merkin/LBCs for 6, Merkin x10 and LBC x10, Merkin x10 and LBC x10 – All x1

Cool-O-Rama

Sun gods (front/back) x10

Windmills x10

Leg stretches

 COT/BOM

Named Bitcoin (Scott Wilson)

Closed in Prayer

 

Well Done Men!

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