WIB Preblast (10.22.26)
QIC: Greenspan
Date: 10.21.26
PAX: All pax invited.
Theme: Run around Ardmore Central, visiting several of the places of worship and performing escalating reps of prescribed exercises.
The workout was going to be much harder, but then Zima did his thing at Conspiracy and caused YHC to rethink the plan. Congrats.
0530: Warmarama
We’ll waste some time, but not a lot of time.
The Thang:
At each stop, perform all exercises x 5 reps. On the second visit to each stop, perform all exercises x 10 reps, on the third trip x 15 reps, fourth trip x 20, then back down the ladder, dropping 5 reps each time.
Stops & exercises:
Ardmore Baptist:
- Hand-release burpees
- Lt Blairs (DC)
- Midwife Crunch
- Donkey Kicks
Run to Ardmore Methodist via Academy, Feinmore:
- Pullups (either on a bar or swing)
- Russian Deadlifts (DC)
- Dying Cockroach (DC)
- Mountain Climbers (DC)
Run to Ardmore Moravian via Hawthorne:
- Dive Bombers
- Squatty Potties on steps
- Heels to Heaven
- SSHs
Run back to Ardmore Baptist via Academy. Total loop ~.65 mile.
Repeato until time.
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