Sprinters Mile(s)

by | May 22, 2021 | Back Blasts

QIC: Chowdah
PAX POSTED: Grouper, Haka, Anchorman, Bison, RubNTug, DBA. Flat Tire, Nancy, BigPapi. Belding, Tebow, Vanellope, Waterboy, Chowdah

This bright and windy Saturday at the Boneyard brought HIM to challenge themselves and lift each other up. YHC thought the 1000 rep Saturday from DBA the previous week was a challenge and decide to change it up! Bring a fresh beatdown idea to the table.

QIC: Chowdah

PAX: Grouper, Haka, Anchorman, Bison, RubNTug, DBA. Flat Tire, Nancy, BigPapi. Belding, Tebow, Vanellope, Waterboy, Chowdah

WarmUp:

  • 10 SSH (IC)
  • 10 Frankenstein (IC)
  • 10 Merkins (IC)
  • 10 Baby Arm Circles (F/B) (IC)

Mosey to Bexley Village Drive

Beatdown

One set of Mucho Chesto

Mosey to the first lake going towards the clubhouse

2 Groups- Indian run with 3 variations (around the lake; each group going in opposite directions)

  • Indian runs; Duck Walks- Sprints- Bear Crawl
  • Squat til the six is in
  • Mosey to the second lake

Small break 10 Windmills (IC)

Mosey to Tower road

Indian Sprints between light poles

Once at second light pole,

  • mucho chesto and 20 LBCs
  • back to Indian sprints for 2 more sets of light poles.
  • 10 second break-
  • Alternating sprints, side shuffle left, side shuffle right, and backwards run until Ballentrae blvd

Mosey to the schoolyard

Schoolyard relay-3 groups

  • Half of group stays
    • rotating exercises
    • 20 Squats
    • 20 LBCs
    • Wait until 6 of running group to take off
  • Other Half ran around the pickup/drop off zone
  • 3 rounds

Mosey back near start with a quick detour around the kids park and giving AYG at the end.

with 2 minutes left 100 reps final

  • 25 merkins
  • 25 squats
  • 25 lbc
  • 25 lunges (We didn’t get to this)

COT:

  • Prayers for Anchorman’s M
  • Prayers for the sick 2.0s
  • Prayers for those who couldn’t make it out or have something on their minds
  • Announcements: Keep eye onĀ  slack for communications and F2 events- Cheeseheads to be spearheading calendared events.