3 Headed Q Reigned over PAINinsula land in the cold, windy gloom… Here is how it went:
THE THANG
Warm-o-rama
Run from Launch to warm up area
SSH x 20
Cottonpicker x 15
IST x 15
Merkin x 10
Plank
CDD x 10
Mosey to Short Track
Riverboat put the gauntlet down
5 laps for a total of the following:
100 Freddie Mercury's
Run to corner 1 – 100 merkins (with 30 shoul)der touch merkins thrown in)
Quadrafelia to corner 2 – 100 LBCs
Karoke to corner 3 – 100 Apollo Ohno's
Run back and repeat 5X
Oyster takeover and run to breezeway
20 step ups each leg
Dips x 15
Squats x 15
People's chair
Airpress x 25
Repeato with reduction in Dips by 5
Finish getting our mile in and have a mobility moment
NAKED MOLESKINE:
Great mumblechatter and the 3 headed Q enjoyed leading. The cold was made better as Riverboat and Oyster did a great job of keeping us moving and exercising. Always proud to have the opporunity to lead this great AO…