Whine Man’s Hill Back Blast 08.09.18

AO: Wyman Woods Park

QIC: Grovetucky

PAX: ID, Rowdy, Bo Schembechler, Mariah

YHC arrived about two minutes before 0530 and spotted a stranger. Could it be, could it be… ID!! Welcome back man, props to Bo for the EH! At 0530, a disclaimer was… (just realized, I forgot the disclaimer!) anyways, mosey to playground for COP:

SSH x 30 IC

Windmills x 15 IC

Willie Mays Hayes x 15 IC

Cotton Pickers x 15 IC

Sun Gods x 15 IC both forwards and backwards

Downward Dog / sprinters stretch

Hamstring stretch on one knee other leg extended forward

Rash stretch

Mosey to the corner for THE THANG:

Leg exercise at bottom of hill, upper body exercise at top of hill at fire station

Low and Slow squats x 5 then run up the hill for hand-release merkins x 5. Repeat with 10 reps, then 15 reps

Indian Run to the base of the Elmwood Hill

upper body exercise at the bottom, leg exercise at the top

Dry Docks x 15, run BACKWARDS up the hill, stationary lunges x 15 each leg. Repeat with 10 reps, then 5 reps.

Mosey back to shovel flag, with AYG the last 200 yards

Straight-leg toe touches x 15 IC

World-War 1’s x 20 on up command

AMRAP burpees x 1 minute

Name-o-Rama, COT, and BOM as ID led us out in prayer as we prayed for Bo’s grandmother. Welcome back ID!! Great job this morning PAX!!




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