8/3 Backblast Reeves Park, Phoenixville
3 Hims for preruck (Tuck, Hops, Voss)
13 Pax showed up for the beat down on Boyant Hill. One new FNG -welcome “IC”.
Conditions 70 degrees and humid – perfect for sweating.
Mosey to American Legion parking lot for warm up.
- Arm circles (15) Can some please teach Dial-up how to count?
- Side Straddle Hops (50)
- Toy Soldiers (10)
- Peter Parkers (10)
- Markins (10)
- Bear crawl across parking lot; crab crawl back
- Foot to butt stretch across parking lot; high knees back
The Thang – Boyant Hill
(For the record Boyant ran 8 miles to Reeves Park before the start this workout which is why he gets his own “Hill” named after him)
- (3) Cones spaced out on Boyant Hill (elevation approx. 100 feet)
- Jog up hill to first cone; sprint to next; jog to third; sprint to Fire Station then jog to church parking lot
- Side Straddle Hops (50)
- LBCs (25)
- Merkins (25)
- Rinse and repeat (3) times up the hill
“Recover run” to Reeves Park (home base)
- Butt touchs (10) (feet flat against wall – walk out do merkin then touch wall again with butt)
- Bench dips (20)
- Butt touches (10)
- Bench dips (30)
6 Mom
- Flutter kicks( 20)
- Box cutters (20)
- Superman (20)
Number and number -o-roma
Welcome new FNG – “IC”
COT
Prayer concerns for Chem-x and family
Prayer concerns for Chem-X