Wednesday August 7, 2019
AO: Calder Plaza
YHC made a Pre-Blast call to the HIMS of F3 Grand Rapids to join me if they wanted to work on their run game.
A few answered the call and joined the straight forward plan of stretching, running and burpees.
Core Principles and Disclaimer given to 4 PAX
Depends, Hasselhoff, Miss Daisy, QIC Soft Spot
Warm-o-Rama
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10 sec hold IC LRC stretch
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10 sec hold Quad stretch – flapjack
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10 sec hold side lunge stretch – flapjack
The Thang
The PAX headed out to complete the run with a start heading up the Lyon St. hill. When we reached the top we took a 10 seconds to recover and continued on the route. At Mile 1 and 3 we completed 10 Burpees oyo. At Mile 3 we worked back towards the AO and circled up at Calder Plaza.
We worked for a little cool down
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10 Inchworms to merkins oyo, (focusing on form and stretching in the inchworm)
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10 sec hold IC LRC stretch
Topping off the workout to an end with a little yoga with a Downward dog and child pose.
Count-o-Rama / Name-o-Rama
COT