9 PAX showed up, and many pulling in on two wheels. That’s how we roll at the RaceTrack.
PAX: Cinderella, Umbrella, Offshore, Yard Sale, Too Tall, Barely Legal, Vegemite, Black Widow
Q: NumbTucks
Warmup: Mosy up to the garage with some lunges and high knees
In Cadence: 20 Side Straddle Hops, 15 “correct squats (thanks, greasetrap), 10 good mornings, 10 WMH, 10 Merkins, 15 Imperial Walkers
THANG:
1. The Lexicon called for a burpee mile today (12 burpees then run .25 miles, rinse & repeat until a mile is completed). Instead of staying on a flat surface we climbed up up up the garage across back down and run to the start of one loop.
2. Tabata Work (! min work, 15 sec. rest; 4 exercises two rounds)
Ceiling touches, merkins, jump squats, up down planks (elbows to hands)
3. Run around to back side of the building and do 25 rows, then Indian run back to the parking lot
Circle of Trust:
In cadence: 25 flutter kicks; 25 LBC; 25 Hello Dolly; plank to finish
Cinderella ended with a great charge to pray for Megan Berry and our city. Good workout gents!