DATE: 1/20/21
AO: The Stairs to Heaven
QIC: MAD COW
PAX: Snoop, Soft Spot, Bobby Flay, Splitter, Forrest, Yanni (FNG)
Pre-Blast:
on Q for #5KWednesday. Meet @ The Stairway to Heaven. Please plan on revisiting my previous Q consisting of running w/AB’s thrown into the mix. SYITG.
WARM-o-RAMA
Various Stretching
THE THANG
Run to the Lyon St. pedestrian bridge for 10 minutes of:
20 Scissor Kicks (OYO)
Run Across Bridge
20 Flutter Kicks (OYO)
Switch for another 10 minutes of:
20 LBC’s (OYO)
Run Across Bridge
20 American Hammers (OYO)
Run back to the AO
MARY
20 Standing Crunches (IC)
Circle of Trust (CoT)
- Count-O-Rama
- Name-O-Rama
- F3-specific Announcements
- Ball of Man (BOM)
MOO Mother F’ers,
MAD COW