Wax On, Wax Off

(1D posting for Forrest)

16 posted in the darkness for a Forrest induced TBQ

THE THANG:

Warm up
Run in place (30 seconds)
Active stretch on hamstrings & quads
Side straddle hop: 30 x 4 count
IMP walkers: 20 x 4 count

2 warm up laps (parking lot)

Mosey to the tiny Hill

50 meter sprints up the tiny hill
10 count (rest)
10 Burpees
Mosey down the hill
Rinse, Repeat x 5

Run backwards up the tiny hill
10 count (rest)
10 x 4 count Mountain Climbers
Mosey down the hill
Rinse, Repeat x 2

Ciabatta: “Tabata”
4 min exercise
20 seconds on, 10 seconds off x 8
Merkins, Diamonds, Wide, etc
(7 x 4 count)

Tabata:
Lunges 20 seconds on, 10 seconds off. Rinse, repeat 8 times

Tabata:
Squats 20 seconds on 10 seconds off
Rinse, repeat x 8

Tabata:
“Daniel-Son” Arm Circles w/ one leg up (like Karate Kid)
(20 seconds on, 10 seconds off)
Rinse, repeat x 8

End with 6 MOM
Flutter kicks: 30 x 4 count
Hello Dolly’s: 19 x 4 count
Plank: Rotate arm and leg up (both sides x 2)
Plank: one leg up, switch x 4
LBCs: 25 x 4 count

COT & BOM

MOLESKIN:

• Welcome to FNGs Fertile (you can figure out why) & Dallas (Redskin fan)
• Happy Birthday today to Sally (57). RESPECT!!
• We are actively recruiting folks to sign up for The Spartan Beast on 11/09/13 in Winnsboro, SC
• Next workout is Thursday, 05:30. The Tickler has the Q
• Saturday – Retread’s Testimony at 06:30. Iceman’s Q starts at 07:00 sharp. Both at Legacy
• Prayers are needed for Sam Esteban (Shannon 2.0) as he is having a rough time right now and is in the Hospital.

Aye!