With the upcoming race and ruck over the weekend, YHC had advertised a Recovery Day at Twin Team. No burpees, no hand release merkins…….but we still managed to put in some work. Here is a brief summary for your viewing pleasure:
To the Circle for Warm up:
Side Straddle Hops, Arm Circles, Imperial Walkers, LBC’s, Alabama Prom Dates, (S)Crunchy Frogs, Shoulder Taps.
Mosey the long way to the Track. PAX got to call out a 50 count ab exercise: LBC’s while in route.
At the track: 50 Flutter Kicks followed by a couple of Hundred Meter Leg warm-ups: Can Openers, Butt Kicks, High Knees
2 x 200 meters. Jog the curve, Striders down the straight away.
Appalachian Lunge Walk in between the sets, plus 50 WWII Sit ups.
50 count Suzanne Somers (RIP)
Mosey to the back of the parking lot: 7 hill repeats followed by 50 Peter Parkers. Bear Crawl up the last hill.
Back to the Flag for 5 minutes of Broga: Focused on hips and hamstrings.
Numbers/Names/Announcements/Prayer Requests
YHC took us out
Final Thoughts: Enjoyed the workout this morning! Doozy is running the full marathon tomorrow and Don Draper (and others) are in the half – good luck to all! There was also a lot of buzz about the Ruck for Food – see slack for details. The backblast title is kind of a long story………
SYITG
The Adventures of the Nipple Ring Posse
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