17 Warriors hit the frosty fields at the stroke of 530 this morning for a little Duke reunion Q!
COP
SSHs x 15
DQs x 10
Copperhead Squats x 10
Helicopters x 10
Imperial Walkers x 10
Merkins x 10
Flutters x 10
Butterfly stretch, Leg Stretches
3 Burpees OYO
Mosey to Field
Triple Check – Runner, Dips, WWIIs
Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Repeato
Dora – 100 Crunchy Frogs, 200 Flutters, 300 LBCs
Mosey to parking lot
5 Sprints
Mosey to basketball courts
Increasing Merkin Suicides, increase by 5 at each line
Ring of Fire – Carolina Dry Docks
Burpee Shuffle
Back to Flag
Numberama, Namerama, YHC took us out.
Announcements:
Thanksgiving Q for TYA at Mary! Forest Hill loops the next day!
NMS:
Great to get back in the gloom after the hiatus for a few months of run training. Way to push in the cold this morning fellas, make it a great day!
4 Comments
Solid Q Duke. Nice to have our runners back in the gloom.
Welcome back brother – look forward to many more Duke-Q’s with all those new ideas you were talking about… 🙂
Good to have you back in the mix Duke!
Great to have you back. Solid Q. Glad all that running did not take over a good ole ground and pound.