Playlist: 80’s karaoke, provided by Grape
Grade: A
WARMUP:
Requisite and obligatory ssh
Imperial walkers
Seal claps
Good mornings
THE THANG:
Peaches (down ranger) took first fifteen minutes
– demotivates (forgot name) – exercise of ssh broken into parts
– Bear crawl the from one sideline to the other
– burpees : 1 at first number, 2 at hash mark, 3 at middle, 4 at hash mark, 5 at second number
.
– More demotivates
– Lunge back from sideline to sideline
– instead of burpees, mericans
– More demotivates
pep time:
– rectangle: from end zone to fifty yardline across to sideline, back to end zone, then sideline to sideline
– one partner runs the rectangle while the other moves in a slower motion through the rectangle
. When the runner gets back to partner they switch.
– Slow movements:
– lunge twist
– Komodo dragon
– Reverse lunge
– Bear crawl
– 11’s at hill: mericans + ww1
– Back to startx for short Mary
ANNOUNCEMENTS:
– leanpax
– rumors have it that some have lost 20lbs already (unconfirmed
)
COT:
– grapes dad head surgery. Done yesterday but dad is still unconscious (expected)
– Shy guy: new baby. Rumor has it that he doesn’t wake to do feedings (unconfirmed)
CONDITIONS: Colder after sunrise than before, somehow.
WARMUP: 15 minutes of standing in the cold waiting for EZ-Go to start the race
THE THANG: A 5K and 1 mile loop exhibiting some of the best rolling hills and gradual grades Nashville has to offer.
MOLESKINE: 300 pancakes were flipped, friendships were forged, community was built, and coffee was drained. Great time had by all.
ANNOUNCEMENTS: Come see us again next year!
WARMUP: light upper groin stretch
THE THANG: 6+ miles to the Negley
MOLESKINE: prayer to finish
ANNOUNCEMENTS:
COT:
WARMUP: deep glute stretch
THE THANG: 6+ miles to fort Negley and back
MOLESKINE:
ANNOUNCEMENTS:
COT: prayer to close us out. Thankful for great friends and fitness community. Coffeeteria afterwards
