Anchor saw gate and the river with some run

Posted on Posted in Backblasts
  • When: 08/07/2020
  • QIC: Pick 6
  • The PAX: Gekko, Toxic, Bing, Pick 6

43* sunshine filled morning at Memorial Park.  It’s also the day of the Gate River Run.  4 Pax braved the early morning traffic to Anchor.

Warm Up

Hillbillies – 10

LBAC Forward -10

LBAC Backword -10

LBC -10

 

Thang

A mile run mixed w/ each Pax owning an exercise

  • SSH- 10
  • Burpees 10
  • Merkins 10
  • Burpees 10
  • Merkins 10
  • Plank Jacks 10

After Run.. fun

  • Mountain Climbers 10
  • LBC 20
  • Wall sits x 4 sets (30 sec. intervals, 20 sec rest period, with the last interval to go for as long as we can)
  • Dips- 20
  • Step ups- 2o each leg
  • Burpees -10
  • LBC- 20
  • Squats w/ Al Gore at end
  • Lunges around fountain
  • Butkus, Thx Bing for the ear noise.
  • Calf raises till failure
  • Merkin Clock (Bing lead)
  • Josh Scobee (Bing lead/possibly made up on the spot)

Mosey around the park w/ variety

  • Back pedal
  • side stepping
  • High steps
  • Butt kickers

Finish off at the fountain with..

  • Burpees
  • Merkins
  • LBC
  • Plank jacks
  • Hillbillies

 

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