BackBlast #203 - 5K Training / Run Club

Date - 7-17-19

0530 Core Principles recited. Disclaimer given to 4 PAX – Madcow, Forrest, Hank the Tank, QIC- Radio

AO - Calder Plaza

WARM-O-RAMA

Capri Lap

Stretch Right Hamstring, Left Hamstring, Both Hamstrings (10 count for each)

20 Side Straddle Hops (IC)

Stretch Left Quad, then Right Quad (10 count for each)

20 Mericans (IC)

The Thang

6 quarter mile sprints with 30 seconds rest between each sprint (this was along the river and over 6th st Bridge and then back to the AO)

20 Mericans

6 more quarter mile sprints with 30 seconds rest between each sprint (this was over the Blue Bridge, then along the river to Pearl St. Bridge and then to the AO)

It was almost a swim because it was so humid!!!

25 Big Boy Situps

15 American Hammers

15 Flutter Kicks

15 LBCs

20 Mericans

Count-O-Rama | Name-O-Rama

-Radio