AO: The Ranch (Lehigh Valley)
The Traveling Block Party
Date: 8-1
Pax: downsize, Dropbox, nemo (happy birthday!), openhouse, tuba, longhaul, xena
QIC: Special K
Warmorrama:
25 SSH IC
15 gravel pickers IC
15 Moroccan night clubs IC
10 burpees oyo
The thang
Indian Run to the field across from soccer field- American st to walnut st
The 3 Ss of F3- strength speed stamina
10 sets-
100 yard sprint- tree to bench
10 merkins
Mosey down St. John st to the playground
11s across sand- Bobby hurleys and WW2 sit-ups
Mosey to basketball courts:
B.L.I.M.P.S. Serpentine x 2
B – burpees 5x- 90
L – lunges 10x
I – imperial walkers 15x
M – merkins 20x
P – plank jacks 25x
S – squats 30x
Lunge walk in between
When finished w squats, repeat w backwards lunge walks
Mosey to AO
PAX led Mary
Broga
COT:
Manaversery Labor Day
Csaup October at zoo trails
Ruck lite in philly aug 9
10 year anniversary in Jan 15 @ cape fear
Cheers,
Special K