AO: Ao-Big-House
Q: Micro
PAX: Ralph, Micro, Robert King Leonidas, Waders, Buford, Buzzard, Dirty Dawg, Rafiki
FNGs: None
COUNT: 8
WARMUP: stretch: willie mays hays, daisy pickers, sky reach, back scratcher (all 10 IC)
THE THANG: 20 Up downs (Merkins, Body Squat, planks) No Surrender Trail, mosey, 5min Hill sprints, mosey 10 up downs Merkins, Body Squat, planks), mosey, 3 min hill sprints, mosey, 5 up downs Merkins, Body Squat, planks), mosey, 1 min hill sprints, mosey
MARY: gas pumps 20 IC, 30 LBC oyo, Heel touch 10 IC
ANNOUNCEMENTS: Easter Sunday run at big house, sunrise church service to follow. Pop up run at the academy this Friday 5:15
COT:
Q: Micro
PAX: Ralph, Micro, Robert King Leonidas, Waders, Buford, Buzzard, Dirty Dawg, Rafiki
FNGs: None
COUNT: 8
WARMUP: stretch: willie mays hays, daisy pickers, sky reach, back scratcher (all 10 IC)
THE THANG: 20 Up downs (Merkins, Body Squat, planks) No Surrender Trail, mosey, 5min Hill sprints, mosey 10 up downs Merkins, Body Squat, planks), mosey, 3 min hill sprints, mosey, 5 up downs Merkins, Body Squat, planks), mosey, 1 min hill sprints, mosey
MARY: gas pumps 20 IC, 30 LBC oyo, Heel touch 10 IC
ANNOUNCEMENTS: Easter Sunday run at big house, sunrise church service to follow. Pop up run at the academy this Friday 5:15
COT: