- When: 01/05/19
- QIC: Forrest Gump
- Pax: Baguette, Duct Tape, Enron, Flo, Forrest Gump, Gaylord, Kickball, Largemouth (Washington), Matlock (RESPECT - Washington), Novocaine, Panama Jack, Ramses, Wolverine (TRIPLE RESPECT), Woody (Washington) (DOUBLE RESPECT)
- FNGs|Visiting Pax: FNG- Panama Jack
Warm up:
15 SSH
10 Good mornings
10 High knees
Hamstring stretches
Mosey to First Baptist Church 025 mi.
Cinder Block workout:
20 shoulder presses then run 0.25 mi. loop
20 curls then run 0.25 mi. loop
20 squats then run 0.25 mi. loop
20 irkins then run 0.25 mi. loop
Indian run to Estuarium 0.3 mi.
10 pullups
then run to Peoples pier gazebo – lunge walk in from 2nd light pole out
then 20 dips and 20 merkins – lunge walk out to 2nd ight pole
then run to end of boardwalk – 20 wall jumps
then run back to peoples pier – lunge walk in from 2nd light pole
then 20 dips and 20 derkins – lunge walk out to 2nd light pole
back to Estuarium – 10 pullups
0.75 mi. total run
Mosey back to start 0.1 mi.
relay races 2 teams – 30 yds out and back
2 races – 1 running backwards
Total distance run – 2.4 mi.
Abs – 1 minute planks 2 sets with 20 sec rest in between
5 Burpees
COT