- Workout Date - 12/03/2014
- Q In Charge - Longbottom
- The PAX - Mr. Head, 00, Holla, Mr. Kotter, Amelia, Longbottom
- AO -
6 men of commitment braved the elements and made it out for another session of running in circles at “the beastside”.
1 mile warm up
The Thang
Pyramid Run (IP = Interval Pace)
200 at IP / 200 jog
400 at IP / 400 jog
600 at IP / 600 jog
800 at IP / 800 jog
600 at IP / 600 jog
400 at IP / 400 jog
200 at IP / 200 jog
800 cool down
6 minutes of Mary and stretching
stretching
Merkins x 10 IC
Scorpions x 5 IC (each leg)
In/Outs x 15 IC
LBC’s x 20 IC
Announcements: Greer Christmas Parade this Sunday, F3 and families invited to walk- contact Alfred.
00 will be have is Beastside VQ next Wednesday. I am sure he will put is stamp on this workout. He was asking about hurdles & mentioning Burpee broad jump mile? YHC reminded him that we have plenty of Bootcamp opportunities.
Prayers: Holla, Longbottom, & Slim (more so for their M’s) the upcoming 2.1, 2.3, and 2.4. For MEGA / M & the birth of their 2.1.
As always, it was a privilege to lead and an honor to follow.
LB- Out