It’s #GivingTuesday! Sprints were given.

QIC: HAKA
PAX POSTED: NOTORIOUSNYC, NO-SKI, HEISENBERG, DOWN UNDER, GROUPER, NO-SEE-UM, WASSIN, SPARKY, DBA, DILLIO

11 PAX posted today in #TheRanch, ready to soothe the regrets of the gluttonous thanksgiving holiday weekend! Flag was posted…

The Thang:

In the parking lot:

Bear Crawls from street light to street light (approx 50 yds), run around the park back to starting point, Burpee Broad Jumps from street light to street light, run around the park to starting point, walking lunges from street light to street light, run around the park to starting point.

Sprints

25m @ 50%, 50m @ 100%, 20 Merkins, walk back to start

25m @ 50%, 50m @ 100%, 20 Big Boy Situps, walk back to start

25m @ 50%, 50m @ 100%, 20 Squats, walk back to start (YHC pulled a Hammy on this one as he tried to keep up with @No-See-Um!

25m @ 50%, 50m @ 100%, 20 Shoulder Taps (each shoulder), walk back to start

25m @ 50%, 50m @ 100%, 20 Merkins, walk back to start

25m @ 50%, 50m @ 100%, 20 Big Boy Situps

 

COP at the basketball court

Tabata Burpee (20sec work, 10sec rest x 8 rounds).

Indian Run to Sunlake and Back to basketball court

Tabata (4 rounds Bobby Hurley’s, 4 rounds Merkins).

Done.

 

COT

  • Thankful to be able to get up in the am and put in the work with such great men. It is truly motivating.
  • Thoughts for @heisenberg as he continue the job search.

Forgot to mention that today is the national day of giving. Please bring focus to the charitable season in the wake of the commercialized Black Friday and Cyber Monday. We are approaching the real meaning to the season.

By | 2017-11-28T20:06:20+00:00 November 28th, 2017|Back Blasts|0 Comments

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