DATE: 5/30/2019
COUNT-OFF & NAME-O-RAMA:
PAX: Gold Digger, PowPow, Alright Alright, Gambler, Draper, Special Sauce, Eli, Pepper, Coach K, Don’t Cha Know, Teasip, Sally
QIC: Ina
AO: La Madeleine
F3 DISCLAIMER & WELCOME:
Given
WARM-O-RAMA:
SSH x 20 IC
IST x 15 IC
Windmill x 10 IC
THA THANG:
Mosey to the track for the lap ladder
400 m run – Merkins x 5 IC
800 m run – Merkins x 6 IC
1200 m run – Merkins x 7 IC
1200 m run – Merkins x 8 IC
800 m run – Merkins x 9 IC
400 m run – Merkins x 10 IC
Total of 4800 m = 3 miles
Mosey back to La Madeleine
MARY:
Sky Crunches x 15 IC
Rugby x 10 IC
LBC x 15 IC
CIRCLE OF TRUST/BOM:
YHC prayed us out.
MOLESKIN:
Not much mumble chatter as we were pretty spread out during the running portion of the workout. We got over 3.5 miles in so a solid morning of work.
ANNOUNCEMENTS:
1. QSource Friday
2.