Perfect weather for 500 and some fun

AO: City LimitsThe Nunnery

When: 05/11/2022

PAX:

Number of Pax: 13

Pax Names: Alliance, Dizzy, Footloose, Foreman, Madoff, Munger, Päntsdrunk, Public Access, Silver Spoon, TotalRecall, Tron, Valencia,

Number of FNGS: 0

FNG Names:

QIC: Gold


The BackBlast:

Warm up

  • Abe Vigodas
  • Daisy pickers
  • Merkins  
  • Imperial walkers
  • Burpies on your own 

Thang

  1. With your team of 4 or 5, pick randomly from 1 of 5 numbers written on paper in a red solo cup
  2. The whole group combines their out put to meet the objectives below
  3. When completed; 2 options for a ‘Leave no man behind; not where you found them’
    1. Native run the long way > South on Jackson – Leader sets the pace until passed
    2. Native walk with coupon > North on Jackson – Leader picks the exercise (e.g. Rifle)
  4. Pick a new number…. Repeat for 35 min

 

500
  • Squats w/ Coupon
  • Overhead Press with Coupon
400
  • Crab Kicks 2 is 1
  • Bicep Curls
300
  • Overhead tricep Curls
  • Scissor Kicks with coupon raised ‘2 is one’
200
  • Merkins
100
  • Blockies

If you pick the same number twice. Except for 100…. You do blockies

500
  • Squats w/ Coupon
  • Monkey humps
400
  • Mountain climber 2 is 1
300
  • Deadlifts
  • Bent over rows
200
  • Grave dinners with coupon

Mary

  • Big Boys
  • Ukrainian twists
  • Supermans 
  • Big Boys
  • Ukrainian twists

COT

I’m doing the 1/2 marathon next weekend.  Lots of people say ‘congrats on finishing.’  Very rarely, if ever do people ask what time it took to finish.  Its a good lesson to consider.  The goal is to finish, how you get there and the length of time is irrelevant.  Something to consider with goal settings.  Keep it simple.

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