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Fartsack Friday

No long BB for me.  Way too busy today……..Only 5 guys this morning for Swarm.  Guess everyone was resting up for the big race this weekend.

Warm up

Sprint mosey around to the front of the middle school and continue to run back past COT and towards the back of the school.  I started to get worried when Hurry and Ice 9 were comfortably running at a 7 min pace for this opening sprint mosey. Circle up once we reach the stadium parking lot.

20 x SSH

15 x imperial walkers

Various stretches.

The Thang

Start at the stadium and run to the entrance of Champion Forest.  Stop at every streetlight for jump squat w/180 twist when you jump.

Start at Entrance of Champion Forest and run to first intersection (Waynewood and Dobson).  Stop at every streetlight on the way for 5 burpees.

Run the mile loop in Champion forest.  Stop at every intersection and complete 10 hand release merkins.

Leave the neighborhood and mosey as a group back to the middle school.  And as a group I mean Hurry had to keep circling back for the rest of us.

At the middle school.  400m lap around the island at the front and complete the following exercises: 10 mike Tyson, 15 squats, 20 American Hammers (2 is 1). Rinse and repeat x 4.

Another round of 400m laps x 4 with the following exercises. 10 merkins, 10 Bobby Hurley’s, 10 heels to heaven.  Got through 3 rounds of this one before time expired.


The Moleskin

Great group of guys this morning!  Hurry and Ice 9 pushed the pace and had no urge to throw up at all during the workout so I failed again!! Damn it!! Next time Ice 9. Dasher, Halfback and myself went into survival mode and tried not to let the other two get too far ahead of us.


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