We only ran…twice.
Had 10 STRONG at Downtown Train this morning. Maybe a slight bit of false advertising on the running, but really, we only ran twice. Didn’t expect to see an BRR guys this morning, understandably so and was super impressed to see Pablo roll in from EC. And not only Pablo, but M4L showed just before start time. Well done men!
FNGs: None
EC: Pablo
Warm Up: Took a field trip to womble. Circled up on the tennis court for the following exercises:
5 Burpees OYO; Daisy Pickers, Windmills, and SSH.
The Workout:
Moseyed to picnic shelter for the first part of the workout. Conducted 4 rounds of the following exercises, decreasing reps each round.
Step-ups x 20 x 15 x 10 x 5 (each leg)
Dips x 20 x 15 x 10 x 5 (in cadence)
Irkins x 20 x 15 x 10 x 5
Moseyed over to rock pile for rock and the 4 rounds of the following exercises.
Curls for girls x 20 x 20 x 20 x 15 (in cadence)
Overhead press x 20 x 20 x 20 x 15 (in cadence)
Tricep extensions x 20 x 20 x 20 x 15 (in cadence)
Bus driver/Overhead holds (20, 15, 10, 5 second intervals)
Back to DT homebase for…
Mary: 20 LBCs (in cadence), 20 freddie mercury’s (in cadence)
Announcements: 9/11 stair climb, convergence picnic, BRR review
T-Claps (Recognition): Pablo and M4L. Way to get out there this morning men.
Prayer: Thanks for safe return of BRR runners, injured PAX