Archives: Sunday Run-day

  • When:¬†20180909
  • QIC:¬†Sunshine
  • The PAX: Catapult, Snowman, Cowboy, Free Fall, Average Joe, Sunshine (QIC)
  • Getting back to our running roots!
    Warmarama (7 min) –
    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 15 Imperial Walkers (4-Count, IC)
    • 10 Abagodas (4-Count, IC)
    • 10 Air Squats Holds (4-Count, IC
    • 10 Spider-Man Hold – Right leg (4-Count, IC)
    • 10 Spider-Man Hold – Left leg (4-Count, IC)
    • 10 Hillbilly Walkers (4-Count, IC)
    Workout #1 (18 min)
    Griff –
    800 m Forward
    400 m Backward
    800 m Forward
    400 m backward
    If you finish early, circle back for the 6 or cycle through 10 (4-Count) Flutter kicks and 10 Merkins
    Workout #2 (15 mins)
    3 rounds
    400 m run buy in then complete
    20 big boy sit ups
    10 Carolina Dry Docks
    Faster you work, the more one you have to rest.  (Sunshine was attacked by Fire Ants during Big boy sit-ups!)
    F3 Hampton Roads