AO: Runway

When: 09/15/2020

PAX:

Number of Pax: 3

Pax Names: Coco, Quick Books, Sludge,

Number of FNGS: 0

FNG Names:

QIC: Coco


The BackBlast:

The 3 Amigos who have consistently posted at #runway kept the streak alive for yet another week.   YHC caught every possible red light on the way over, so we already behind by the time we started.   Time to catch up…

Warmup
– SSH (IC) x20
– BWS (IC) x20
– LBAC (IC fwd) x10; (IC rev) x10
– Merkins (IC) x10

We took off for a short mosey around the small track loop and finished back at the shelter & picnic tables.

The Thang
Each PAX selected the favorite exercise to contribute to the circuit;
QB – Box jumps
Sludge – Burpees
YHC – Derkins

First; 2 of each.  Low squat hold to recover
4 of each.  8 of each.  16 of each.

We moved on the the playground;
1st PAX positioned himself on pull-ups, 2nd PAX on low-squat hold, 3rd PAX on plank
2 pull-ups (or 4 second dead-hang), 4 pull-ups (or 8 sec dead-hang), 8 pull-ups (16 sec/hang), 16 pull-ups (32 sec/hang).

Time to move again.  We headed down the main entryway into the park to the small playground at the bottom to start the down side of the pull-up pyramid.  8 pull-ups/hang; 4 pull-ups/hang; 2 pull-ups/hang.

Final movement.  Recovery run back up the hill to the original start point under the covered shelter.
Time to finalize the down side of the box jump/burpee/derkin pyramid.
8 box jumps/burpees/derkins (low squat hold)
4 box jumps/burpees/derkins (low squat hold)
2 box jumps/burpees/derkins (low squat hold)

It was 0615 on the nose.  Time for circle up.

COT
Plans still in place for an upcoming Capitol Ruck.  Stay tuned for more details.
Fresh gear order arrived to all PAX this week.  Time to break out the new gear to look EXTRA good (in the dark?!)
F3-ultimate frisbee this Saturday at #TheShadows.  Think running & burpees… for 60 mins.  Go!!

Aye!
-Coco

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