Preblast via Slack 2/23/20

I have the Q tomorrow morning at Johnson Park.  It looks like the trails should be melted, so we will be running along the trails and doing pain stations along the way.  No coupons required.  Please HC below

AO-Johnson Park

34 degrees with no precipitation

Core principles recited.  Disclaimer given to 5 PAX.  Bald Eagle, Gravy, Ralphie, Kraut, and Less (QIC)

Warm-O-Rama

-Touch the toes 15 count

-Hurdlers stretch to the left and right 15 count each

-Side straddle hops-50 in cadence

-slow merkins 10 in cadence

The Thang

-Moseyed along the trail doing pain stations along the way.  We rotated between 20 merkins and 20 squats and threw in 25 merkins one time just to throw everyone off.  We probably did each one 4 or 5 times.  I can’t remember for sure.  Along the way we also did 4 fast runs up the hill along Wilson.

Mary

-30 American Hammers in cadence

-20 LBC’s in cadence

-Circle of merkins with each pax doing 1 merkin each time and continuing to count up.  When a pax could no longer go, they dropped out and everyone else kept going.  We ended getting to about 70 merkins.

Announcements

-This month’s Hump Day Happy Hour is this Wednesday.

 Count-O-Rama

Name-O-Rama

COT

More or Less,

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