QIC: Miley
PAX Posted: Endo, Vanellope, Apnea, Flat Tire
Chilly morning in the low 50s at the Ranch. Quick disclaimer and right into a mosey to warm up a bit
Around the dog park and back to the round about by the dead end
SSH IC x 10
Baby Arm Circles IC x10
Cotton Pickers IC x10
Plant Jacks IC x 10
Mountain Climbers IC x 10
(thanks to Endo for a little coaching on cadence.. YHC still needs a little practice)
Mosey to the lake for the Alligator Bear race
Regular Indian run to the first gate to get loose
PAX then all line up in an Alligator Crawl line (Walking Merkin) while the PAX at the rear Bear Crawls to the front. Everyone had 2 chances to be the bear
Regular Indian run to next gate and grab a quick breather
PAX line up again in Indian Run position, but this time Walking Lunges while PAX in the rear does 3 Burpees and sprints to the front – 2 full rounds
PAX stop at the halfway point around the lake to give feet a rest and do a set of Bruce Lees
Back to the Alligator Bear race, one round this time
Another set of Walking Lunge/Burpee Indian Run
Mosey to the docks. YHC looked to his fellow PAX for a set to get us through the docks.
To everybody’s relief, Vanellope stepped up and requested FrogBurps. At halfway mark PAX finished to the end of docks with a Duck Walk
Mosey to the playground for some 11s. Start with 1 inch worm and 10 pull ups (thanks to Vanellope for recommending we start with 10 pull ups and work down) – modify pull ups with rows as needed
Mosey back to courts for a quick sip (finally)
Circle up in plank with feet in center. 1 PAX Bear Crawls around circle and back to position, then next PAX goes. 1 full rotation.
Remain circled up, but this time PAX get on their 6 and hold 6″. This time PAX going around the circle has choice of Bear Crawl, Crab Walk, or Lunges. 1 full rotation.
Each of the remaining PAX got a chance to request an exercise:
Endo – Hot Potato
Apnea – Z-Packs
Flat Tire – Mucho Chesto
Wind down with a mosey around the dog park and tennis courts and back to the courts
SSH IC x 10 brought us right to 8:30
COT
Thoughts and prayers with Haka, DBA, Grouper and No-See-Um at the GoRuck 26.2 Star Course