Q: Dustin Crosby (Khaleesi) , Switchblade (Jack C.)
PAX: Switchblade (Jack C.), Alan Hockenjos (Walden), Dustin Crosby (Khaleesi), JM ROONEY (GROVER), Paul Harrison (Launchpad)
FNGs: None
COUNT: 5
Conditions: 69 degree Downpour, Darkness – SYITG – Rain or Shine
Disclaimer
Not a professional. Not your doctor. Modify as needed — you are here to get better, not to get carried off the track.
Warm-o-Rama at the flag (~7 min)
• SSH x20 IC
• Imperial Walkers x15 IC
• Windmills x10 IC
• Michael Phelps x10 IC
• Toy Soldiers x10 IC
• Mountain Climbers x15 IC
Mosey Out — Street Stops (~10 min)
Mosey toward the track. Stop at every other cross street. Rotate through:
• Merkins x10
• Curb Step-Ups x10 each leg
• Squats x15
• Dips on the curb x10
Six sets the pace. Nobody passes the Q.
The Thang — Track Work (~15 min)
Four rounds. Run one lap at your own pace, regroup at the 50 for the exercise. First finishers do SSH until the Six arrives.
• Round 1: Merkins x15
• Round 2: Squats x20
• Round 3: Carolina Dry Docks x15
• Round 4: Big Boy Sit-ups x20
Mosey Back — Street Stops (~8 min)
Same route, new menu. Stop at every third cross street since legs are cooked – FALSE FLAG – every intersection / light and it cooks your legs!!!!
• Monkey Humpers x15 IC
• Lunge Walk across the intersection
• Plank hold for a Ten-Count-a-Rama
Indian Run the last stretch back to the flag.
Mary (~5 min) – Bobby Hurlies in honor of David Sherry (Bucky), Signature close with Boat Canoes
Leave No Man Where You Found Him
COT
Count-a-Rama, Name-o-Rama, announcements, prayers and praises.
