Backblast

Backblast #591 – Running w/Core

DATE: 12/23/20
AO: The Stairs
QIC: MAD COW
PAX: Bart Simpson, Bobby Flay, Hank The Tank, Forrest, Ketchup, Soft Spot, Draper, Madoff, Less, Kraut, Miss Daisy, Gusher (TN)
Pre-Blast:

YHC has the Q for #5KWednesday. We will be running with breaks for some core exercises. HC in the thread below. SYITG.

WARM-o-RAMA

Stretching
Capri Lap

THE THANG

Draper & Madoff peeled off for some stairs. The rest of the group starting running.

Stop at the pedestrian bridge off Lyon St. for:
3X
– 10 BBS (OYO)
– Run across bridge
– 10 LBC’s (OYO)

Proceed to the blue bridge for:
2X
– 10 Flutter Kicks (OYO)
– Run across bridge
– 10 Starfish Crunch (OYO)

Loop around the Fulton St. bridge…proceed to downtown GR corner of Monroe & Pearl. (A)ll (Y)ou (G)ot back to the AO.

A total of 4 miles with some core sprinkled in…

MARY

2X
10 BBS (IC)
10 Freddie Mercuries (IC)
10 American Hammers (IC)

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM)

Its a pleaure,

MAD COW