HN 5k for good causes

Posted on Posted in Backblasts
  • When: 10/24/20
  • QIC: Gizzard
  • The PAX: Hat Trick, Saigon Sam, Valdez, Terminator, Slash, Wasted, Prunetang, Brown

YHC- started the morning mapping out what was sure to be an epic 5k supporting Sullivan Brothers Memorial and Boys and Girls Club of America.  9 brave pax took on the challenge to run at blazing speeds through HN followed by a down and dirty ladder set of exercises… All of which left puddles of sweat on the  pavement.  Thanks to Hat Trick for taking us through much needed stretching before and after the run.


Warm up:

10 Merkins


20 LBCs

Rinse and Repeat


Various stretches

The Thang

5k run from Splash to Willowcove, back through trails, out by I-9 fields, finishing up at splash park entrance.

2 Step Ladder – 4 rounds

Round 1: 5 Burpees, 10 Merkins, Mosey around steps

Rinse and repeat adding two exercises each round broken up running stairs between each round

Round 2:  added 15 BBSU, 20 Squats

Round 3: added 25 SSH, 30 second plan

Calf risers

Cool down stretches



Announcements: reminder Christmas Party

Prayer Requests: Various prayers for healing all around.

Thanks to all for the effort.  Some amazing times in the run.  Looking forward to next year

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