Date: Thurs, 8/1/19
Location: Hospital Hill Track
PreBlast on Slack: Gentlemen! Looking for your HC for 5:30 in the morning at the usual Thursday AO. Bring those coupons. SYITG!
Conditions: 59 Deg F, No Wind, Moderate Humidity
PAX: Kraut, Snoop, Dapends, Bald Eagle, Basic Bro, Cortez, Crumpet, Roid Rage, Pit Boss, Rehab (QIC)
Disclaimers and Things
Warmup:
20 SSH (IC)
20 Speed Skaters (IC)
20 SSH (IC)
20 Mountain Climbers (IC)
20 SSH (IC)
20 Imperial Walkers (IC)
20 SSH (IC)
Capri Lap
Mary’s 11’s OYO- Little Baby Crunches and American Hammers (4 Count): Bear Crawl and return with Lunges: 1 LBC, Bear Crawl 20 yards, 10 AH Lunge 20 yards; 2 LBC Bear Crawl 9 AH Lunges; Etc… (Each pass adds to 11… 55 of each total)
Capri Lap
The Thang: Arm & Hammer
In Cadence (60 of Each by the end of the cycle)
15 Coupon Curls
15 Merkins
15 Bent Over Rows
Sprint Field & Mosey Back
12 Coupon Curls
12 Merkins
12 Bent Over Rows
Sprint Field & Mosey Back
9 Coupon Curls
9 Merkins
9 Bent Over Rows
Sprint Field & Mosey Back
6 Coupon Curls
6 Merkins
6 Bent Over Rows
Sprint Field & Mosey Back
3 Coupon Curls
3 Merkins
3 Bent Over Rows
Sprint Field & Mosey Back
15 Coupon Curls
15 Merkins
15 Bent Over Rows
Sprint Field & Mosey Back
Cool Down (Leg Stretches on your 6)
Count-o-Rama, Name-o-Rama, Announcements, Circle of Trust
A Poem by Hafiz – 14th Century Sufi Mystic
The small man
Builds cages for everyone
He
Knows.
While the sage,
Who has to duck his head
When the moon is low,
Keeps dropping keys all night long
For the
Beautiful
Rowdy
Prisoners.