Author: Singlet

Pax of 32 posted for the official launch of Heritage Park.

Body Shop, Lateral, Combover, Falcon, Valdez, Shark Bait, Maybe, Kramer, yo Adrian, Kojack, Sleepless(FNG),The Hoff(FNG), Rivet, Bam Bam, Elroy, Guerro, Alexa, Buckeye, Germaine, 

Ga Ga(FNG), Wipeout(FNG)

Hollywood, Wolf, Magic, Grissom, Swinger, The Dude, Goose, StarLord, AC/DC, 

and Singlet on the Q

Thang-

 Warmup 

  -20 SSH

  -10 hr/plyo mericans

  -10 delay jump squats

  -lap around trail with inside/outside shuffle, skip and inside/outside karaoke 

 Sprint pyramid 

  AYG 100 yds, jog the rest of the lap  back to start 

  AYG 150, jog the rest

  AYG 200, jog the rest 

  AYG 150, jog the rest 

  AYG 100, jog the rest 

Mosey to bottom of hill for crawl laps- bear, crab, side and crawl bear

Partner up for 1 lap of crawling catch me if you can. 1 does 10 burpees while 2 bear crawls trail. 1 the runs to meet 2. Flapjack 

5 MOM

  10 “Scared Cats”

  20 LBC

  10 Supermans 

  L and R Beauty Queen stretch 

We had some strong FNGs out there this morning. Nice to see some new faces pushing the group.

Announcements 

  Magic- 5K mud run tmw

  2.0 workout at KIMS/Crestwoods 0900 6/16

  Worthington’s family weekend in Richland last weekend of June.

  50 mile ruck in August- check with Wolf

  Custom tough ruck in Oct-Buckeye

I didn’t get any words in but just wanted to offer my thanks to the group for the feedback and support on the coaching app this week. I’m one lucky SOB to have the opportunity to lean on you all…and lead you in a beat down from time to time. Enjoy the weekend fellas!

 

  

Pax

Hollywood, Grissom, Buckeye, Magic, Goose and Singlet on Q

Warmup 

 -SSH

-Mtn climbers

-Asym/regular/diamond merkins

Warmup lap around the path. 

HIIT laps- AYG 200yds, jog the rest. AYG 100, jog 100, AYG 100, jog the rest.

5 burpees every 3rd light pole from the start all the way to the tennis courts.

Jog to Waverly. Bear crawl up Waverly, 5 Jilian Michaels every 5th bollard. 

Swedish run back to start for 13ish MOM- Inchworm in place, hinge, Freddie Mercury/Mercury FreddieHalf 

Jog 1/2 lap to cool down

Announcements-

-Memorial Day Murph convergence at KIMS  28 May at 0700

-2.0 workout 6 June at KIMS…time?

-Worthington’s weekend end of June

Powerful words from Goose about his daughter setting, achieving and exceeding a running goal. Something we all need to live by.

9 posted this morning for my first official site Q at Heritage. 

Pax-

Alexa, Hollywood, Hopps, Vibram, Woolly Bugger, Starlord, Goose, Combover and Singlet on Q

Warmup-

10 SSH 

10 hr plyo merkins

Quick leg and shoulder stretch 

Thang- 

Mosey to the bottom of the rollers for the go to kettle circuit. Pax split into 2 groups. 1s do kettle exercise while 2s run up the rollers and back. Flapjack roles. Exercises were as follows with turns on the battle rope thrown in at random.

-Mini push

-Triceps ext

-Sit up

-Upright row

-Shoulder press

-Curl

-inchworm in place (no weight)

-Squat

-Swing

-RtW/Sack O potatoes

-Merkin variants (no weight)

-Seated twist

-Pass through lunge

Repeato 

Load weights in Alexa’s truck and “bi-curious crawl” (ask Hollywood) back up the rollers for COT

Announcements-

Base to Space and Worthington’s weekend are fast approaching. Check the site and FB for details.

Words-

Don’t underestimate the value of letting things go. Sing that s**t like Elsa if you have to.

Gents, it was a pleasure. Morning like this make me feel like I’m cheating life.