Backblast! Preparing for 5k/10k
- When
- Thursday, January 29
- AO
- Dawn Patrol
- Q
- The Pirate
- PAX
- 7 The Pirate, Casey Kasem, Clickbait, Dojo, Minuteman, Old Bay, Spike
WARMUP: Mosey our way towards the sunbelt parking lot and on the way - SSH, cherry pickers, stretching, Moroccan nightclub, etc.
THE THANG: Using the islands in the parking lot as transition points, we completed the following - high knees, butt kick, toy soldiers, lunge walks, karaoke x 2. We then used the islands for exercise spots (10 reps, 20 for core exercises) - imperial Walker, hillbilly Walker, low slow squats, Merlin’s, mountain climbers, LBC, fluttas. Once exercises were complete, we used the islands for different levels of runs/sprints. Between islands, we completed the following sequence - 50% effort, walk, 75% effort, walk, 90% effort, walk, 50% effort, 75%, 90/95%, walk…. Before running back towards flag… Dora - 50 Merkins, 75 squats, 100 flutters then Mosey back towards flag and knock out a set of 10 inclined merkins, 20 step ups, and 10 more inclined merkins.
MARY: Freddy mercury, American hammer, stretching, hip flexor work.
ANNOUNCEMENTS: D2D, bethels
COT: prayers and praises