November 26, 2022
Dragon’s Lair (Gretna Park)
Weather: 32 ish
PAX members: Canadian bacon, Flinstone, mr miyagi, Obi wan, yodel, unicycle, Crab Cakes
Q: Blades of Glory
Pre-Runners: Obi Wan, Blades of Glory
Intro: f3, 5 core principles, men, free, outside, rotate, cot, Mission statement, Moto, Not professional so Modify.
Warm A Rama
Run a Lap around the park was modified to run up the hill to the stop sign and back down where we finished on the basketball court. Warma Rama long the way. 20 Side straddle IC, 10 Big ones, 20 Apple Pickers Stretches, Down Dog, then Pigeon,
TABATA for 10 Min: 50 Seconds
50 second then 10 second rest to next one: with 1 min reset in between the 2 rounds
1. Balls 2 Fence
2. Chil Cut Spider man
4. Side Squat
5. Stepping Forward Lunges, 2nd round step forward lunges
Stay together Run: Stopped along the way to do 30 Air Squats IC
Run up the HIgh School building Wall to do some Wall sits, Chicken peakers, Donkey Kicks, wall sits, then 30 dips on the curb.
Ran to the parking lot by the practice field where the thang was waiting for us…
You do 18 of each exercise then reduce it by 3 each time you run between the 2 stations.
18 Burpees, StarFish Crunches IC, Monkey Humpers IC
Marry back at the Basketball court
30 Frozen Freddies
NE beat Iowa this was an announcement and answer to a prayer request
Continued prayers for PIt Stops M, Barber Shop’s Mom, Fence lines neighbor
COT Still finding things to be thankful for and filtering my thinking to be excited for the Pax who also have many things to be thankful for.