7 men showed up on a misty fall morning for some basin run training.
Warmup:
- SSH x 25IC
- Imperial Storm Troopers X 15IC
- Mtn Climbers X 15IC
- Windmills X 10IC (Dandelion finally graces us with his presence)
- SSH X 25IC
Disclaimer given
Thang:
Run at your own pace to bottom of hill on Rustling Woods (500yds) – Burpees while waiting on six.
- Merkins X 10IC
- Glute Bridge Pulse L X 10IC
- Merkins X 10IC
- Glute Bridge Pulse R X 10IC
Run at your own pace to end of Rustling Woods (1,000 yds) – Burpees while waiting on the six.
- Slow Flutter X 10IC
- Low Dolly X 10IC
- Slow Flutter X 10IC
- Jane Fonda L X 10IC
- Jane Fonda R X 10 IC
Run at your own pace to park at top of hill (650 yds) – Burpees while waiting on six.
- Wooly Worms X 10IC
- Squats X 10IC
- Wooly Worms X 10 IC
- Squats X 10IC
Run at your own pace to Shelter Cove Ln (500 yds) – Burpees while you wait on six.
- 5 min of quadraphelia down Shelter Cove
Run at your own pace back to AO (400 yds)
Mary:
- LBC X 25IC
MC:
- Skipper made his presence known every chance he got. Not sure what methane poisoning is, but figure i have it.
- Dandelion saunters in at 0534 telling us he planned to fartsack but felt bad and came anyways.
- Awesome Job today Strudel – looks like that quad is finally getting in shape.
- Sure there is more, but the methane has given me temporary amnesia.
Pleasure to lead this AM
V