Debs

Touring the Tundra

Warmup: motivators, arms, seal claps, Don Quijotes, Daisy pickers, Smurf jacks The 16s: 15 squats – 1 burpee 14 curls – 2 burpees 13 chest press, OH press, manmakers, weighted situps, kettlebell swings, Grave diggers, box jumps, neg incline merks, weighted lunges, skull crushers, apos, bent-down row pulls, 1 blockie – 15 burpees Mary: Am […]

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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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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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Misty Tundra

Continuous movement focus with coupons Warmups (SSH, Rossy, Abe Vegodas, Old man stretch, 1/4 mile run) Broken into 2 groups of 5 each where one person was going to/from cones about 15 yards apart carry coupon via either rifle carry,shoulders, farmer carry or murder bunnies rotating through the group of 5 while the others were

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AM 1000

Warm Up: Motivators, Arm Circles/Seal Claps/Overhead Claps, Rossys, Imperial Walkers, High Knees, Frankenstein Steps The Workout: 1. Pax forms groups of 2 2. 10 rounds of exercises, each requiring the…

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