AO: The Tracks
Q: Holy Water ,
PAX: Holy Water, Precious
FNGs: None
COUNT: 2
CONDITIONS: humid but perfect
Q: Holy Water ,
PAX: Holy Water, Precious
FNGs: None
COUNT: 2
CONDITIONS: humid but perfect
WARMUP: SSH, LBAC, PoolPissers, OH Claps, Windmills
THE THANG:
The NOT Dora
Each PAX does their own reps of the below exercises while partner runs .1 miles. Once partner returns, you stop your count, run the lap and then resume your count upon return.
Each PAX completed the following:
50 WWIII Sit Ups
100 Curls
150 OH press
Ran a total of 1.2 miles.
Then transitioned to blockees.
Goal was to do 10 blockees, run 1 lap, do 9 blockees, run lap, etc until we got to 1 blockee.
Both PAX did 10, 9, and 8 blockees (27 blockees) and .3 miles.
Total miles ran: 1.5 Miles
Total reps: 327
MARY: No time
ANNOUNCEMENTS: Val Q for Black Friday at ao-hall-of-justice, Ultimate frisbee – check ao-flyer for updates.
COT: Said and Unsaid