The Fartlek – Backblast

  • When: 01/20/20
  • QIC: Cuddy
  • The Pax: Peeping Tom, Kevorkian, Plan B, Faulkner, Cuddy(QIC)


5 men posted on this 20th day of 2020 braving cooler temperatures (31 degrees) to start their week with some running, sprints, and a few exercises with the intention of doing 20 reps whenever possible. With no FNGs we started right away with….

Warm-O-Rama
SSH x 20 IC, 4 CT
Cotton Pickers x 10 IC, 4CT
Sun Gods x 20 IC, 4CT
Imperial Walkers x 20 IC 4CT
Quad and Pigeon Stretches OYO
Downward Dog Calf Stretches

Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC; Sprinted back and did 20 Lunges (10 each leg)
Indian run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Sumo Squats IC
Scout Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC, Sprinted back and did 20 Lunges (10 each leg)
AYG run on road around Ministry Center (.5 Miles) – 75 Calf Raises OYO
Mosey to Club entrance and AYG to the parking lot where we found a wall for Dips x 20 IC, Irkins x 20 IC, Step Ups x 20 OYO, and Dips x 20 IC

Mary
Low Slow Flutter x 20 IC, 4CT
LBC x 20 IC, 4CT
Box Cutters x 20 IC, 4CT

COT/BOM
We closed with Announcements and a short Prayer
Good work today we covered over 3 miles. We need Q’s. As always it is an honor to lead this group.

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