AO: Sandlot
Q: Redcoat ,
PAX: Redcoat, Venus, Boardwalk
FNGs: None
COUNT: 3
CONDITIONS: 27F, felt like 14F
WARMUP: SSH, Willy Mays Hayes, Weed Pickers, Imperial Walkers, Arm Circles, Michael Phelps
THE THANG:
35-MINUTE “BIATHLON” WORKOUT
Format: 5 Runs / 4 Sets (Alternating Prone/Standing)
Q: Redcoat ,
PAX: Redcoat, Venus, Boardwalk
FNGs: None
COUNT: 3
CONDITIONS: 27F, felt like 14F
WARMUP: SSH, Willy Mays Hayes, Weed Pickers, Imperial Walkers, Arm Circles, Michael Phelps
THE THANG:
35-MINUTE “BIATHLON” WORKOUT
Format: 5 Runs / 4 Sets (Alternating Prone/Standing)
RUN 1: 1/4 Mile
BREATHE
SET 1 (PRONE)
– Merkins
– Mountain Climbers (Alpha Count)
RUN 2: 1/4 Mile
BREATHE
SET 2 (STANDING)
– Air Squats
– Overhead Claps
RUN 3: 1/4 Mile
BREATHE
SET 3 (PRONE)
– Hand Release merkins
– Supermans (4-count)
RUN 4: 1/4 Mile
BREATHE
SET 4 (STANDING)
– Sumo Squats
– Air Presses (4-Count)
RUN 5: 1/4 Mile (Cool Down / Sprint Finish)
SET 5 (STANDING)
– Sumo Breathing
MARY:
– LBCs
– Bicycles
– Rope climbers
– High Planks, center, left, right
ANNOUNCEMENTS:
– upcoming 2F BYOC event at Boardwalk’s house
– selecting date for 3F service day with FFM (see poll)
COT: