AO: Steel Town
When: 11/20/2023
PAX:
Number of Pax: 6
Pax Names: Dr. Luck, eager beaver, Open House, Peeps, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Doctor Luck
The BackBlast:
Two for EBS. Ran 25 minutes.
Milkman, downrange from Charlottesville, Va, joined us.
Warm-o-rama: neck rolls, trunk rolls, overhead claps, large arm circles forward and back, Abe Vigodas, shoulder taps, Peter Parkers, Imperial Walkers, Grass Pickers, Merkins, Mountain Climbers, Toy Soldiers, SSHs.
Mosey 1.5 loops around parking lot, draw coupons from storage.
Round One: Blockees, SC x 15; BBSU, SC x 20; Goblet Squats, SC x 20.
Round Two: Thrusters, SC x 15; American Hammers, IC x 20; Coupon Lunges, IC x 10.
Run two down-and-backs. Milkman faster than the rest of us.
Round Three: Kettle Bell Swings with coupons, OYO x 20; LBCs, IC x 20; Squats, SC x 20.
Round Four: Cross-over Merkins with coupons, OYO, 10 each side; Boxcutters, IC x 20; Goblet Squats, SC x 20.
Run two down-and-backs. SAA.
Round Five: WW3s x10, OYO; Freddy Mercurys, IC x 20; Squat Jumps, SC x 20.
Put away coupons, mosey back to the flags.
Few minutes of Mary.
CoT. Beautiful sunrise holds the promise of things to come.