Racing the Rain
FNGs:n/a
Warm Up: In the front lot: SSH, Daisy Pickers, Frankenstein, Hip circles (gotta limber up those hips!), Windmills.
The Workout:
10 merkins then movement approximately 50 meters for 10 lcbs repeat until all movements complete.
Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks
Mosey to the back parking lot.
Runner stretches before next round.
10 squats then movement approximately 50 meters for 10 big boy sit-ups repeat until all movements complete.
Movements: A Skips, B Skips, Karaoke, Karaoke, Side Skips, Side Skips, High Knees, Butt Kicks
Mosey to the track
Main event: 1 mile of laps: 400 meter run, 10 hurpees, 100m jog, 300m run, 10 hurpees, 200 m jog, 200m run, 10 hurpees, 300m jog, 100m run, 10 hurpees
Grab some fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
The rain started to join the PAX, perfect time for trying to run faster than falling water.
5 x Accelerators. 60 meters on the track, 3 sets of cones. 1st Cone to 2nd Cone, 50% effort (head down to gather speed), 2nd cone to 3rd cone 70% effort (head up, looking at next cone), final cone to finish line – 90% effort (strong form, pump those arms!)
Mary: Grab some more fence: 10 x Single Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Double Tiger Claws 10 x Front to back leg swings, 10 x Side to Side leg swings / 10 x Triple Tiger Claws, 10 x Front to back leg swings, 10 x Side to Side leg swings
Announcements: n/a
T-Claps (Recognition): n/a
Prayer: Prayer for the world’s unrest
