When: 4/24 @ 5:30am
Where: Paddock AO
Pax: White Wall (Q), Duggar, Sandman and Duvet (our traveling brother from Winston Salem)
Warm up
Just some quick SSH, walking lunges and quad/ham stretches
The Thang
Since this is a running AO…we ran, just with a little work on the side.
On the first mile stretch of run we would stop every 1/4 mile for:
10 burpees
20 air squats
30 LBCs
On the mile back:
10 merkins
10 copperhead squats done in cadence with a slow count
15 am hams done in cadence – not so slow
Finish with AYG up the hill, back to the lot for Mary
Mary was an interested add from Sandman – Spell the alphabet on your six with leg movement. Probably more than brain could comprehend @ 6:13 am but was different and I liked it! Thanks for the new material
CoT