01/28/2020 - Dark Tower - F3 Metro Part 2 North side
AO: Dark Tower
When: 01/28/2020
PAX:
Number of Pax: 10
Pax Names: afib, Bjorn, Cupcake, Drago, Noonan, Shandy, Snart, Townie,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: moonlight
Introduction
9 Pax listed but we had one DR from Knoxville, TN Driftwood so total 10
Warm-O-Rama
Not needed just started with a mossy
The Thang
~3 miles covered (My showed 2.75, Bjorn showed closer to 3.2) so lets call it 3 miles
And this was not a run club so we also did the following as we went:
15 Abbagodas
30 Sidestrale hoops
30 imperial walkers
110 Merkins
50 Copper head Squats
15 Dips (should have been more but someone dropped a duece)
Bear Crawl over and back
30 Flutter kicks
15 freddie merkeries
15 WW1 sit ups
15 Big Boys
15 Hello Dolly
Plank arama
15 flights of stairs
Circle of Trust
Short and to the point, we need to make sure we focus on Cardio, strength and flexibility.
Naked Man Moleskin
All seemed to work out good. Got to flags with 2 min to spare.