Running and Then Some

  • Workout Date - 12/28/2015
  • Q In Charge - Mab Mab
  • The PAX - Waco, Mr. Freeze, PSI, Bullseye, Mab Mab (YHC)
  • AO -

5 PAX turned their headlights on dim and drove in the fog to Eye of the Tyger…let’s keep it moving.

Warm Up:
35 SSH IC
25 Russian Twists IC
20 LBC IC

Main Thang:
Let’s take a 1 mile run and stretch our legs…
Make it 3/4 way around park, and stop at drainage rock pile.
Grab a manageable rock…

Rock and Roll (use rock for all exercises)
20 Overhead Tricep Pushes IC
20 Chest Presses IC
20 Russian Twists w/ RocksIC
10 Overhead Tricep Pushes IC
20 Chest Presses IC
15 Russian Twists w/ rocks
10 Overhead Tricep Pushes IC
16 Chest Presses IC
15 Russian Twists w/ Rocks

Hill Run Escalator
On the side of the steep hill…
Run to top- and around light post- back to bottom of hill.
5 Merkins
Run to top- and around light post- back to bottom of hill.
10 Merkins
Run to top- and around light post- back to bottom of hill.
15 Merkins
Run to top- and around light post- back to bottom of hill.
20 Merkins

Finish up run back to glory to meet Mary….wait a minute- we still have 7 minutes.

Parking Space Work
High Knee Run for 20 Parking Spaces
Butt Kicker Run fro 20 Parking Spaces
50 LBC 2.0 IC
60 Air Presses IC
20 Arm Circles IC
High Knee Run for 20 Parking Spaces
Butt Kicker Run fro 20 Parking Spaces

3 MOM
20 Xs and Os IC
20 Flutters IC

COT
New Year’s Eve Party at Mab Mab’s house- see email for info

Prayers for Mab Mab’s house and getting things started

Prayers for Walker Phillips and Nail Pop and family

Starting Friday running group at Eye of the Tyger…5:15 am- 6:15 am. Starts 1/1/2016

BOM

Good job again men, looking forward to 2016. Glad you could join us this morning Waco- always a pleasure. Hope you come back and visit soon!

Mab Mab

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