Sattelite Campus Work

  • Workout Date - 02/07/2017
  • Q In Charge - Floppy Disc
  • The PAX - Sushi (respect), Wifi (respect, WD), Fred, Elmer, Floppy Disc (YHC, WB???)
  • AO -

YHC rolled up on 4 pax looking like they had already run a bit, and were eager for another #DownPainment.  Since that is what we’re here for, glad to oblige. For a February, it was downright balmy at 52 degrees, just a hint of dampness to the air.  Perfect for what YHC has planned.  The appointed time has come, so let’s get this party started!

WU (All In Cadence)

  • SSH x 20
  • LBAC forward x 20
  • Big Arm Circles reverse x 10
  • Tempo MC x 20

Enough warming up, we’re here to work, so it’s on! Let’s mosey to the top of the hill, and form up for a little #NativeAmericanRun down the block.  With only 5 pax, there was plenty of sprinting to go around.  YHC led the natives to the #SatteliteCampus known as #JavaBolt other days of the week.  Today, it was a takeout escalator stop.

The Thang

  • 10 merkins, take a lap around the building
  • 10 merkins, 20 Freddie Mercuries, take a lap
  • 10, 20, 30 Squats, take a lap
  • 10, 20, 30, 40 Smurfjacks, take a lap
  • What goes up, must come down, so…
  • 30 Squats, 20 Freddie Mercuries, 10 Merkins, run the lap the opposite direction
  • 20 Freddie Mercuries, 10 Merkins, take a lap
  • 10 Merkins, take a lap

The #Rabbits @Sushi and @Fred finished with an additional lap. Now let’s form up for a return #NativeAmericanRun back to the AO.

Still some time on the clock, so everyone line up on the near #SpeedBump. Backpedal to the far #Speedbump (Abt 50 yds), and then run back.  On the way back, stop at each of the 4 cones for a Burpee. Now Rinse and Repeat.

Mary

We’ve got 5 minutes left, 5 pax in the circle, so it’s #ChooseYourOwnAdventure for Mary. Each Pax gets a minute:

  • Sushi – 10 oblique V-Ups per side IC
  • Elmer – 10 American Hammers IC
  • Wifi – 20 BBSU IC
  • Fred – 10 Burpees OYO IC
  • YHC – Plankorama with arms out or forward.
  • 1 lap around the parking lot to round out our 3 miles for this #Post

COT

  • Prayers for Commodore’s Father and his treatment
  • Prayers for our community and God’s wisdom in our lives

NMM

  • I hope to run as well as @Sushi in another 10 years.  It might take that long…
  • Strong work, strong push, and strong support to keep all Pax together on our Sattelite campus work this morning.  I appreciate all of y’all

Always a pleasure gents!

Floppy Disc

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