4 Pax + Boarhogs pup Hurley (who had a fresh cut) came out for a lot more running than they expected.
YHC and Boarhog + Hurley ran separate standards but we met up with Jersey Boy and Waffle House at 7
After admiring Hurleys haircut we moseyed down to the track and began the warm up
Warmarama
SSH, IST, Carrot Puller, Merican, Mountain climbers
The Thang
Very Long Suicides (VLS):
Run 1/4 lap out and back
Run 1/2 lap out and back
Run 3/4 lap out and back
Run full lap out and back
10 burpees, 15 mericans, 20 squats, 25 LBC's in between each run
Thought about having up start back with a full lap and going back down but decided against it
Mosey over to the stairs grabbing a rock along the way
Stair Suicides:
Run up and down the stairs:
1 foot per step first time
2 steps second
3 steps third
as many steps as you can last time
20 Curls, Shoudler Press, and Skull Crusher after each
Repeato but this time jumping up the stairs same amount with exercises in between
Here is when Waffle House needed to go be Ted Lasso and coach his kids soccer game (hope they won!)
The rest moseyed back up to the upper soccer fields for Mary and stretching
Mary
LBCs x 30 IC
Low Flutter x 20 IC
Jane Fonda x 20 IC each side
Low Dolly x 20 IC
a variety of stretches to close out
Recover Recover
Name o rama
COT
Moleskin
Felt good to Q again thanks for those who came out!
T claps to all who kept BRP going in my absence especially Waffle and Jersey!
Im OOT the next 3 Saturday's and could use some Qs while I'm gone!