Substitute Teacher

AO: The Rubicon

When: 08/20/2020

PAX: Miller Time, Devito, Cookie, Lumbergh, Pitstop, Focker, Lil Hurt, Trabek, Heidi, Fanny Pack, Hansen, Hasslehoff, Dosido, Catfish, Isner

QIC: Pinkey

Lumbergh and myself for the pre-run thru Downtown.

Warm-O-Rama:

Moseyed to the flag, on the way karaoke, butt kickers, and high knees.  Followed by:

SSH, Weed Pickers, Windmill, and Hill Billy’s, arm circles

The Thang:

In an effort to warm up the Yes Men and keep them healthy we had a cardio focused beat down, since I was filling in for White Claw I added some of his favorites.

Moseyed to the track;

Burpee Mile-15 per lap

Big Boy Mile-20 per lap

Moseyed to the parking lot for the White Claw death march:

Bear Claw 3 spaces, Crab Walk 3 spaces (down and back)

Moseyed to the flag for Merkins, Jump Squats, Merkins, Squats, A lap, LCB’s, and Diamonds

2.5 to 3 miles depending on extra credit

 

COT:

-Looking forward to Q school next Tuesday at the Rubicon

-Prayers for Thrasher

-Prayers for our home school patience, peace, and for F3 men to be part of the solution not the problem

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