AO: Wyman Woods Park

PAX: Hack, Specimen, LaLa, Fresh Prince

QIC: Grovetucky

Following yesterday’s icy conditions, YHC was happy to see dry 32 degree conditions. Great for running!! Quick disclaimer given at 0530 and a caution to watch for ice. Then mosey up the hill to the fire station entry for COP:

SSH x 50 IC

Cotton Pickers x 20 IC (included right-to-left, etc)

Good Mornings x 15 IC

Imperial Walkers x 20 IC

Deep lunge stretch with trunk rotation x 5 each side

Downward Dog to stretch the calves

Teach and Rash stretch

THE THANG

Indian Run up Grandview Ave, left on 1st, left at traffic light at library, down Urlin to Goodale. Then mosey to Elmwood. Run up the Elmwood hill to Bluff.

Then 1 minute of burpees

Double toe-touches x 10 IC

mosey to next block turn left, down to Goodale, turn right, then at next block run up to the top

Bolt 45’s x 1 round

Leg Blasters x 1 round

Mosey back to park for Wall Sits x 15 count from each PAX (Fresh Prince sharpened our will with a long count to finish off)

Mosey to flag for Captain Thor’s up to 8 (1 big boy sit-up: 4 American Hammers, then 2:8, 3:12… 8:32)

Then Name-o-Rama and BOM as YHC gave praise for the running weather. Nice push today men! We covered over 3 miles and maintained max heart rate for a lengthy period.

Hope to see everyone tomorrow at the 2nd F event at Rehab Tavern!

AYE!!

GT