08/23/2022 - Dark Tower - Bootcamp In the Gloom

AO: Dark Tower

When: 08/23/2022

PAX:

Number of Pax: 11

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Kapusta


Introduction

PREBLAST
What – :flex: Bootcamp
Where – :dt: Dark Tower
When – :clock5: Tuesday 8/23 5:15amWith all these different running events going on it’s sometimes hard to remember that bootcamps are still very important to keep your body strong and healthy. Without them, your body won’t be able to handle the stress of those runs. Please join YHC tomorrow at this amazing AO for a full body burner!What to bring:
  • Coupon :coupon:
  • Positive energy :innocent:
  • Shoes for all terrains :athletic_shoe:
  • FNG :standing_person:
  • Gloves :gloves:
Don’t forget to eat healthy, hydrate and HC below! SYITG!

Warm-O-Rama

  • 25 SSH IC
  • 10 Arm Circles and 10 reverse IC
  • 15 Tappy Taps IC
  • 15 Imperial Walkers IC

The Thang

Ladder – Step 1 -> Run the loop around bridges -> Step 1, Step 2 -> Run loop -> Continue until finish Step 5

  1. 10 Blokees
  2. 20 Goblet Squats
  3. 30 Merkins
  4. 40 Curls
  5. 50 Bent Over Rows

 

Mery

  1. 20 Leg Raises IC
  2. 20 Freddy Mercuries IC
  3. 15 Heel Touches IC

Circle of Trust

Talked about our kids, nieces, nephews and any children that we have in our lives, how it’s important to always tell them that we love them and always be there for them, so they can rely on us.

Prayed for Ukraine and reminded everyone that the war is still going on and we still need any help we can get.
Prayed for my grandfather as he is going through some tough times with his health right now.

Naked Man Moleskin

It was a good time this morning, thanks everyone for coming out. We did the work in the morning, now we can move on with our day.

Great coffee time. Overthrow, you ROCK!

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