AO: Katy Trail
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x 20 IC
Mt. Climber x 15 IC
IST x 10 IC
Windmill x 10 IC
Squats x 5 IC
Mosey to lamppost before trail for extra warmup
Lunge up small hill followed by 10 t merkins (OYO) then jog back down to lamppost
Sprint up hill followed by merkins x 5 IC jog back down. Repeat x 3
THA THANG:
Sprint 1/4 mile: Shoulder press x 25 IC
LBC x 20 IC
Sprint 1/4 mile: Carolina Dry Dock x 10 IC
Rugby sit up x 10 IC
10 burpees (OYO)
Sprint 1/4 mile: WWI sit-ups x 15 OYO
Mosey to benches
Irkins x 10 IC
Dips x 10 IC
Clay maker right leg x 10 IC
Derkins x 10 IC
Dips x 10 IC
Clay maker left leg x 10 IC
Unfortunately Ina took to much time before getting on trail so we headed back at this point
Reverse crunch x 15 IC
Native American run 1/2 mile
Shoulder taps x 10 IC
Sprint 1/4 mile: 10 burpees OYO
Mosey back to La Madeline
MARY:
COUNT-OFF & NAME-O-RAMA:
PAX: Alright Alright, Teasip, Gambler
QIC: Ina
CIRCLE OF TRUST/BOM:
MOLESKIN:
Alright Alright had a plan to Q to keep his streak going, but I showed up…group was upbeat even with the heat.
ANNOUNCEMENTS: