Almost SadClown Q at #VI
QIC: Fingers
Date: 10/08/17
PAX: Drano, Harden (WB), Schneider, Fingers (WD)
Almost SadClown Q at #VI
Date: 10/08/17
PAX: Drano, Harden (WB), Schneider, Fingers (WD)
QIC: Fingers
No one but the Q showed up at VI this morning, but fortunately 3 dedicated runners showed up for their own ~2mi route. Even though they did not plan to do a bootcamp, they allowed the Q to run with them and then finished the time with a portion of the planned beatdown.
Ran ~2.4 miles
Wall work:
People’s chair 1 minute
x10 Donkey kicks
x10 Mike Tyson’s
Repeato
Mosey to shelter:
x10 Dips
x10 Irkins
x10 Derkins
x10 R Leg Step ups
x10 L Leg Stup ups
Repeato
x5 Burpees
x20 Squats
x15 Monkey Humpers
Mary:
Plank 1 minute
Various ab exercies in cadence
YHC took us out
Announcements & COT:
– Bourbon Chase & Pilot Mountain 50K this weekend; prayers for the PAX running
– Many thanks to @Drano, @Harden, & @Schneider for allowing me to run with them and hanging in with me during the beatdown
– Thanks for the keys, @Sassy…
