Sprinting on Ice

Event Date

Sep 06, 2022


FNG-1 is Jumbotron

 

WARM-O-RAMA

Mosey the long way around the lot to the back corner, Circle up.

SSH, Strech kicks, Windmill, Carrot pullers

 

THE THANG

Grab a block-

  • 10x Curl IC
  • 10x Skull crusher IC
  • 10x lawnmower right arm IC
  • 10x lawnmower left arm IC
  • 10x Pull ups
  • repeato

Long Suicides-

  • 10x squats, 10x Block lunge each leg
  • Sprint to second island, mosey back
  • Repeato

 

  • 10x Merkins, 10x glute bridges
  • Sprint to second island, mosey back
  • Repeato

 

  • 10x curb kickers, 10x christian mc-calfRaises
  • Sprint to second island, mosey back
  • Repeato

 

  • 10x tail waggers, 10x upright row
  • Sprint to second island, mosey back
  • Repeato

 

Return blocks-

 

MARY

We passed around mary,

  • Crunchy frog
  • Freddy mercury
  • Homer to Marge
  • one more im forgetting

MOLESKINE

It was looking preety bleak for a post holiday Tuesday, Flo ran in around 5:28 and about 5 cars rolled in right at 5:30. Went from being a sad clown to a solid group of men in under 3 minutes. Not much mumble chater today, just hard work on the slippery blacktop. 

Prayers for those in NW GA flooding, those headed to Dr's, and all unspoken requests

As always, it was a pleasure to lead!

-Hot Wax