Q: Mountain Ice
PAX: Recoil (Blake Conley), Otis, Gmail, Spellcheck, Appleseed, Bail Bonds, Floppy Disc, flyball, Gordie, Hud Johnson, Simmons
FNGs: None
COUNT: 12
WARMUP:
SSH
11 FWD Baby arm circles
12 REV Baby arm circles (for a net +1 warmup)
Overhead Claps
Squat-n-reach
Downward dog hold
Cobra hold
Runner’s stretch, each leg
THE THANG:
Split into 2 separate groups. Group 1 picked up a sandbag coupon and started down the greenway. Group 2 sprinted to the .25 mile marker, did 5 burpees then held flutter kicks till group 1 arrived. Sandbags were transferred and group 1 sprinted to the .50 mile marker. Burpees and flutter kicks ensued. Groups alternated carrying the sandbags and sprinting then completing set reps till the 1.25 mile marker was reached then headed back to the AO stopping ever .25 miles to swap sandbags, sprint, and complete reps while waiting. The sandbags never hit the ground from the time they left the AO to the time they returned. (At least, that was the intended goal)
MARY:
No time
ANNOUNCEMENTS:
See the latest F3 Knoxville Newsletter for all relevant dates coming up
Next Tuesday: Recoil VQ! :vq:
COT:
“Time can’t be made. It can only be taken. It can be taken from us, or it can be taken by us.”
-Ryder Carroll
