Valley Girl’s Magical Mile

Preamble:

Took the Q the night before just to make sure I would get up and get to it.

Warm-O-Rama:

Mosey over to the track parking lot for some WMH, WP, SSH, Imperial Walkers, Michael Phelps

The Thang:

Hit the track for the magical mile.   4 laps for a mile.  Inseam just ran to get his miles in.
Each lap is a 4×100 with an exercise every 100 yds.

1st lap:  20 Mercans, 20 Squats, 20 Mercans, 20 Squats
25 LBC’s to cap off the 1st lap

2nd lap:  20 Wide Mercans, 20 Bonnie Blairs (A), 20 WM, 20 BB
25 Gas Pumpers to cap off lap 2

3rd Lap: 10 Burpees, 15 Jump Squats, 10 Burpees, 15 Jump Squats
25 Alpha Flutter kicks to cap off lap 3

4th Lap: 10 Bodybuilders, 25 SSH, 10 Bodybuilders, 25 SSH
25 Freddie Mercury to cap off lap 4

Mosey to the bean and big pavilion
De-escalator with Step ups(A) and Derkins. 10 of each, 9 of each, 8, 7, 6, etc.

Mosey to bean one time around, back to the hill at the pavilion for some Bernie Sanders up the hill and back down.

Boxcutters and leg raises until time ran out

Got 2 miles and some good pain stations

COT:

Loopdy Loop Soggy Balls this Saturday.

Dumpster’s M and her family after the loss of her father

Naked-Man Moleskin:

Freed to lead, honored to lead, humbled to lead, always excited to lead