Firehouse Road race of pain

Preamble:

Who needs the Peachtree Road race for the 4th when you can do 3 miles of pain at the Firehouse. Let’s mosey!

Warm-O-Rama:

Run 1 mile run and then perform warm-up:

• SSH
• Weed pickers
• Windmill
• sun gods
• Moroccan nightclubs

The Thang:

2 laps around the upper lot is approximately 1 mile. Total of 3 miles today. After each mile Indian run, all pax performed 2 rounds of the following routines:

Grab coupons at rock pile:

R1- Partner routine- P1 does Bear crawl until P2 finishes Kettle bell swings 20 reps total. 2x’s

R2- P1 does AMRAP arm curls while P2 does 20 squat thrusts. 2x’s

R3- P1 does Elf on the shelf 10 reps each side (total of 20) P2 performs AMRAP Skull crushers. 2x’s

COT:

Mary consisted of 50 LBC’s IC, flutters, and Freddy Mercury.

Prayers for healing for injured pax and Pickers Missionary friends moving to Guatemala.

SYITG