10-count

AO: Widowmaker

When: 07/01/2023

QIC: DeLorean

PAX (15): Deep dish, defcon2, Funyun, Knight Rider, Mater, Speedo, Tenderfoot, TMI, TURK, Zohan, Groupon, Scrappy, Slash, Veggie

Preamble:

Beautiful Saturday… don’t get run over by baseball Moms

Warm-O-Rama:

Long warm up:

  • long loop run around the trail between parking lot and the widowmaker and back to the upper parking lot (I heard .7 miles form someone with a watch??)
  • SSH
  • WPs
  • Imperial Walkers
  • arm circles

The Thang:

10-Count

(10) 100 yard sprints

90 squats

80 Mercans

70 Freddie Mercury (Alpha)

60 Mountain climbers (alpha)

(5) “50yrd” Laps: Bernie, Bear crawl, Bernie, Sprint

40 Burpees

30 Flutter Kicks (alpha)

20 Bobby Hurley

10 (SURPRISE) long run to the bottom of Widowmaker OR stairs for 10 min

COT:

Thankful for the day and this crew.  Big weekend/week of 4th of July activities ahead.

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