Wreck Center

Late Again

Conditions: 40 deg F, mostly clear but gloomy Disclaimer and F3 Principles recited Warm-a-rama: Bat Wings (10 forward & backward arm circles, seal claps, overhead claps) Michael Phelps (10) Daisy…

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FLW Prep Work at the WC

chalmers, cutter, spitvalve, uno, lead pipe, bronco, phileas, burgundy Warm ups mosey to start line for flw Pax were directed to complete the first mile of the course (timed). All pax met at 1mile marker and moved to field for: bear crawls/crawl bear, slow motion lunges/lunge backs, alligator merkins. mosey to football stadium for b2w

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A Run to Columbus Park

Weather: clear, crisp, low 50s Warmup: Side Straddle Hops (25), butt kickers, mountain climbers, old man stretch, rossy stretch, Daisy Pickers, calf stretches Workout: run from WreckCenter to Columbus Park and back, first ones back to WreckCenter run back to grab the 6. ~3.7 miles; cool down with plank and yoga stretches Announcements: FLW race

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Running Around Doing Stuff

Today’s beatdown included a bit of a scenic tour around the neighborhood with a series of reps and other activities at each stop. Conditions: Warm, sunny, mid 60s. Warm Ups: motivators, hillbilly walkers, Abe Vigodas, Don Quixotes, Rossys, Daisy Pickers, overhead claps. @Monkey Island: high boat/low boat (1 min) alligator merkins across the midway 25

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Friday WreckCenter Runclub

Weather: clear, low 60s Warmup: Fellowship run around the WreckCenter field, Side Straddle Hops (20), groin stretch, old man stretch, Fire hydrant stretch, calf stretch Workout: Run from WreckCenter to corner of Lake & Harlem; sets of 20 Bobby Hurleys,20 merkins, 25 squats; run to Scoville park, 10 burpees, 20 BBS, 25 squats; run back

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Friday 6:30 Run Club

CONDITIONS Perfect. Mid 50s and sunny. WARM-O-RAMA – Abe Vigodas – Seal Claps – Overhead Claps – Don Quixotes – Daisy Pickers – Old Man Stretch – Peter Parkers – Plank Calf Stretch THE THANG We ran N to Taylor Park for some circuits. At each of the corners of Taylor, the first 5 pax

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