Q: Venus
PAX: Boardwalk, Venus, Hackeysack, Stogie
FNGs: None
COUNT: 4
CONDITIONS: Clear, high 50’s temp
WARMUP: Right over left arm cross, left over right arm cross, weed pickers, hitch hikers, touch toes, left and right leg calf stretches.
THE THANG:
1. Arrive early (10 minutes before) at 5:20am.
2. Pre-stretch and mumble chatter while group arrives
3. One minute warning
4. Pre workout stretches
5. Mosey to fountain area below steps
6. Explain the individual running section:
– [ ] Do a complete run up the fountain steps and back down
– [ ] Continue running a full lap around the track loop at the bottom
– [ ] Repeat the stair up/down and lap around 4 more times (For Mile distance total)
1. Group workouts: Mosey to grass field (next to top of Lillian Webb) for sub partner/team/group work out in cadence:
Pair up in 2’s and 1 partner runs a stair down, up, down and a full lap around the outer track and up to the field. The other person on the team will do the following on repeat until the other partner gets back from their run:
– [ ] 4 CT Merkins x 10
– [ ] IC 4 CT Mountain Climbers x 10
– [ ] IC 4 CT Squats x 20,
– [ ] IC Flutter Kicks x 20
– [ ] IC 4 CT Big Boy Sit-ups x 20
– [ ] Repeat 2 more times
1. If there is extra time, do more stair climbs up down and laps.
2. At 35 minute mark/10 minutes left: Cool down stretch rotating each person in PAX 1 time.
ANNOUNCEMENTS: Mothers Day event Saturday at 8am at Lillian Webb Park with kids and Memorial Day weekend Monday workout is cancelled but deferred to workout group Bridge in PTC
COT: Stoagie – Prayers for sleep with new baby, Hackeysack – Prayers for friend’s injured foot to heal.