PAX: Umbrella, Vegemite, Big Bang, Cathy, Razor DBA Venus, Tinder, Olan Mills, Proton (F3 Knoxville), Canary
QIC: CAPS LOCK
10 got better, or at least sweated like it at the Racetrack this morning. It went like this:
Capri lap around the parking lot and back for
WOR:
SSH x 15
GM x 10
Willie Mays Hayes x 10
Cotton Pickers x 10
LBAC forward x 10
LBAC reverse x 10
OH Presses x 10
Big baby arm circles forward x 10
Big baby arm circles reverse x 10
Thang:
Mosey across Maryland Way to the corner for an explanation of today’s workout. YHC took a gander at Google Maps yesterday to formulate the Four Corners of Brentwood Escalator:
1st Corner: 10 squats and mosey up sidewalk to OHB for
2nd Corner: 10 squats and 20 merkins. Mosey just below OHB past O’Charleys to Walgreens at corner of OHB and Franklin Road for
3rd Corner: 10 squats, 20 merkins, 30 lunges (15 each leg). Mosey down Franklin Road to LBMC/Hill Center at Maryland Way for
4th Corner: 10 squats, 20 merkins, 30 lunges and 40 OH claps. Mosey back to 1st Corner
Since we’ve reached the top of the escalator, we’ve got to get back down. 1st corner 10 squats, 20 merkins, 30 lunges, 40 OH claps and mosey on same route as before. Repeato each corner subtracting one exercise each time ie., 2nd Corner was 10 squats, 20 merkins, 30 lunges.
All corners completed and back to the parking lot for some
Mary
Flutter kicks x 20
Remain on 6 and hamstring stretch each leg 25 seconds x 2. Finish with 25 second stretch in middle.
Time.
Moleskin: 3rd F Opportunity at Crievewood Baptist this Saturday about 4 to benefit the Oasis Center. See Slack for details and AO Q is Dupree.
Great work this morning. I had never run that route and wasn’t certain we were going to finish, but made it with 3m to go. Each lap is about 1.8 miles, so put yourselves down for approx. 3.6 miles with some decent elevation change and some exercises mixed in. Great to have Proton join us from F3 Knoxville. Come back any time!
CAPS LOCK