Coco 250
AO: The Wreck
When: 05/03/2023
QIC: Squeegee
PAX (14): aflac, Bear, Blue, Coat Check, Manchester, Matt Shields-Norm, Moonshine, Motorboat, Mountain Mama, Sell-out, Switch, Yankee, Hugger
Preamble:
Watching the Cocodona 250 yesterday made my old man knees hurt thinking about running that far. Decided to come up with a workout to strengthen those knees.
Warm-O-Rama:
We started off with a walking warm up of side straddle hop, toy soldiers, weed pickers and slow squats.
The Thang:
Moseyed to the coupon pile by the playground and picked up a carrying rock.
At the bottom of the hill did a modified Jack Web. Started with 1 Merkin and 4 presses at the bottom, backward mosey up the hill to do 2 Merkins and 8 presses at the top. Continued the cycle until we completed 10 Merkins and 40 presses.
Next, we moseyed over to the wall for 3 rounds of dips, knees over toe calf raises and tibia raises.
We then made our way to the parking lot for round the world merkins on one end, backward run to the other side for some Stone Mountains. Repeated this 3 times.
Dropped our rocks off back at the pile, did a quick set of core exercises, and then finished at the flag.
COT:
Convergence this weekend. Let’s all help where we can.
Prayers for Blue’s wife as she journeys through some upcoming doctors’ appointments as they look at a lump they discovered.