AO: ao-hermods-hideaway
Q: Maestro
PAX: Maestro, Fun Run, Rhett (Roll Tide) Evans, Zelda, Carolina Lean, Jacket
FNGs: None
COUNT: 6
INTRODUCTION: overall a great workout in the rain with some rumbling in the distance and a couple flashes that made at least one of us think twice
Q: Maestro
PAX: Maestro, Fun Run, Rhett (Roll Tide) Evans, Zelda, Carolina Lean, Jacket
FNGs: None
COUNT: 6
INTRODUCTION: overall a great workout in the rain with some rumbling in the distance and a couple flashes that made at least one of us think twice
After the workout the pax were entertained by a father-son foot race that ended as everyone expected
WARMUP:said 5 core, mission and disclaimer. Zelda was able to defeat defeat Ganon but not able to recite the streakers credo – ten burpees out of the gate
Imperial walkers ic 15
Willi Mays hays ic 15
THE THANG:
With planks in between
400 meter backward run
Indian run 800
1 mile at 5k speed or better
400 recovery
1 mile at 5k speed or better
3 100 meter strides at 75%, 50%, 25%
Walk back to Mary
MARY:
Flutter kicks 35 ic
Gas pumps 20 ic
Plank 30 sec
10 merkins
ANNOUNCEMENTS:yes
PRAYER REQUESTS AND PRAISES:
Prayers for roll tides worker
Ongoing work with all of us
Prayers for patience