7 posted this warm July morning for some “fun” at the track. Attempting to free some feelings of guilt for not having gone to the Sasquatch, YHC did his best to push himself and the group to its potential. With no FNGs we started right away with…
Warm-O-Rama
Cotton Pickers x 10 IC, 4 CT
SSH x 25 IC, 4CT
Windmills x 12 IC
Hillbillies x 12 IC
Downward Dog/Upward Dog
Thang
We did an Indian run to the track and divided into two teams for a modified Merkin Mile. The “slow” team when in one direction and the “fast” team the other. 25 Merkins were performed when the teams met the second time. We continued for 4 laps with the fast team doing a little more than a mile and the slow a little less.
We then divided into three groups for 100-yard sprint races. At the end of each race we completed 20 reps the following exercises (Squats, LBC, Dips, Sumo Squats, WWIs, Dips, Toddler Squats, WWIIs, and Dips)
We then started a second Modified Merkin mile but had to cut it in half due to time.
We then did a snake run the side of the school where we did 75 Johnny Dramas (aka calf raises with heal lowered well below step.) and BTTW. We then returned to the front for…
Mary
Low Slow Flutter x 20 IC
LBC x 50 IC
COT/BOM
Closed with a short payer. Appreciated the opportunity to lead today.