Run Run Run

THE SCENE:  55 mostly clear
AO: La Madeline
F3 WELCOME
WARM-O-RAMA:
SSHs x 15
Reach Throughs x 10
ISTs x 12

THA THANG:
Jog to The Trail, mixing in backwards running, karaoke, and high knees.

Werkins x 15
Rugby sit-ups x 15
.25 mile interval
Freddy mercury x 15
Jump squats x 20 OYO
.25 mile interval
American hammers x 15
Monkey humpers x 15
.25 mile interval
Dips x 15
.25 mile interval

Partner run –
Pair up, one partner runs and interval, other performed 15 burpees.
Flapjack

.50 mile Indian run
Flutter kicks x 30
.50 mile Bataan Death March, 5 merkins for the PAX at the back end
.25 mile interval to finish it out

Mosey back to start point

MARY:
None – Zilch – Nada.

COUNT-OFF & NAME-O-RAMA
7 PAX – Eli, AlrightAlright, Aaarrrggghhh, Chairman Mao, F150, Ina
Q: Pepper

CIRCLE OF TRUST/BOM:

MOLESKIN:
Cutting quickly through the mumble chatter, we got right to the Thang at 0530

ANNOUNCEMENTS:
GoRuck signups – Houston, TX February 24 (https://www.goruck.com/event-13776/)

Spartan Race signups – Burnet TX May 20 (https://www.spartan.com/en/race/detail/3284/overview)
    Contact Alright Alright for details

Peppered with music

THE SCENE:  41 and Mostly Sunny
AO: Burleson Park
F3 WELCOME
WARM-O-RAMA:
SSH x 20
Hillbillies x 10
IST x 10

THA THANG:
Chumbaburpee (Burpee every time “I get down” in song Chumbawumba)
Bring Sally Up – Al gores to the song “Flower” (Moby), duck walk while in down position
Roxanne – merkin every “roxanne”, plank jack every “red light”

Mosey to the parking garage

Partner up and do ½ a set of BOMBs
1 partner exercises, other partner runs backwards up two levels of the parking garage, sprints back.
Trade off with partner
Burpees (25)
Overhead claps (50)
Merkins (75)
Big boy situps (100)
Squats (125)

Thunder Truck – Plank and for every “thunder” perform a Makhtar N’Diaye to the song “Thunderstruck” (ACDC)

Mosey to the bottom of the parking deck. Various cardio exercises up each ramp with alternating ab exercises at the top of each ramp.
Lunge walk, flutter kicks
Bear crawl, rosalita
Reverse lung walk, Homer to Marge
Crawl bear, Russian twists
Burpee Dan (two levels)

MARY:
None – Zilch – Nada.

COUNT-OFF & NAME-O-RAMA
2 PAX – AlrightAlright, F150, Ina, Eli, Coach K, Arghhh, Eruzione, Special Sauce
Q: Pepper

CIRCLE OF TRUST/BOM:


MOLESKIN:

ANNOUNCEMENTS:
GoRuck signups