The Thang

Goal of the workout: Heavy abdominal focus. 4 miles covered per Strava.

5:03-5:07 Indian Run 0.5 miles to the turf field (4 minutes)
5:07-5:26 Thang 1: Together as a group we will be doing sprints and big boys/American hammers. (6 minutes of running ~1.1 miles, 13 minutes of abs). 10 big boys at the goal line, sprint on my go to 10 yard line, then 20 American hammers (10 each side). Together we will sprint back to the goal line each time, then increase the distance we sprint by 10 yards each time (20, 30, 40, 50 etc.) to the other goal line, then ladder back down (opposite 10 yard, opposite 20 yard). 19 * 20 seconds (190) hammers (20/10 each side) 20 seconds. Per AAR, should have done these in cadence. PAX weren’t able to always get in their Hammers or Big Boys before running again. Nice job by Bjorn and Serena getting out front on most of the sprints.
5:26-5:31 Run to the bottom of the parking garage (0.6 miles). 15 second head start for everyone, Blinky will attempt to chase down everyone on the way to garage via hillside to webster. As soon as you get to the bottom, wall sit for the 6. 5 penalty burpees if you get passed by Blinky on the way. (5 minutes). Blinky caught everyone except Serena, Bjorn, and YHC. However, he could have caught Bjorn and myself, but he was a nice guy and let us know he was coming up behind. YHC was gasping for air after that one.
5:31- 5:43 Thang 2: Starting at the bottom we will do a different ab exercise in cadence on each floor as we go up each level and each level on the way down. 9 difference ab stops Freddie Mercuries/LBCs in cadence about 45 seconds to a minute for each ab exercise (20-30 reps per exercise). All will line-up together then race to the next level for the next ab exercise. (0.8 miles). Enjoyed this one. Seemed like a different PAX won each segment. Was hilarious seeing Harbaugh smoke everyone on one of the last stretches, yet Serena couldn’t let him have it, and chased him down.
5:43-5:48 Mosey to the Riverwalk Labyrinth (0.1 miles), stop at the bridge and do 15 hanging leg lifts from the beams. At the Labyrinth, we will do a plank shuffle along the 3 tiers. Was running short on time, had to skip the leg lifts.
5:48-5:52 Cross Eagle St., then bear crawl to the closest bridge (0.1m), 15 more hanging leg lifts. Had to cut the bear crawl short. Man, Gordon’s might actually be a bear. He was flying and almost made it to the bridge.
5:52:5:56 Bear crawl from the bridge to the bottom of the hill (0.1m). Bernie sanders to the top, plank for the 6. Switched to a mosey instead of a bear crawl due to time. Mosey to the bottom of the hill, then Bernie up to make it by 6.
5:56-6:00 Circle up, Captain Thor on the top of the hill. Disappointed that I had to cut out due to time.