Back-Blast 03.22.18 (Whineman’s Hill)

Where: Whineman’s Hill (aka – Hamburger, Wyman Woods)
When: 0530-0615
Who: Mariah, Grovetucky, Rash
QIC: Mariah

Pull in 0526 and see a familiar car… Grovetucky is back! Rash pulls in as I pop the hatch forgetting kids bikes have buried the flag so no flag planted, lets get to work…

Mosey to playground
It has been a rough leg week so plenty of stretches…
SSH x 20
Split legged toe touches with reach to sky x 20
Glute stretch (like teach stretch), but Rash style on back legs crossed
Toe touches close + reach IC x 20
Deep lunge elbows to ankle reach to sky trunk rotation x10 each side
Bent knee windshield wipers (trunk rotation), back flat on ground IC x15

Mosey to sidewalk hill.
Circuit run…
Run hill to top 5 burpees, run back 20 lunges at bottom
Repeato x2

Mosey to circle
Circuit legs…
One-legged bulgarian jump squats (back foot on wall) x15 each leg OYO
Step-ups 20 OYO
Decline (feet on wall) elbow plank with knee up heel to sky x15 each leg OYO
Repeato x2

10 count recover for 3 count speed up to max speed sprint to flag. Mariah is out. Grovetucky and Rash stayed to run laps until 0615.

Author: f3 Columbus

Comz

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