Let everyone know that there will be running for the people who would like to run and then …. well you know
Mosey around the parking lot to front of the school
15 Plank Jacks
Mosey to bus lot
Variation of a workout that Flanders did a few weeks back.
Start at spot 13 and do 13 Bobby Hurleys
Run to curb and do a burpee
Run back to spot 12 and do 12 BH
Back to curb and do a burpee
11, 10, 9…. you get the picture
Once finished we all circled back and finished the one last together (this was where people that wanted to run a bit less could have stayed but I thought it better for everyone to continue to stay together)
Finish and walk the 15 steps to beginning light post for Paula Abdul
Up 2 lights and 10 do Merkins
Back 1 light and do 1 burpee. Add 1 burpee every time until 5.
Circle back and finish together
Next up 4 corners. Run to first corner do exercise then come back and do 1 burpee at start. Don’t repeat exercises on the way to the next corner.
10 Big Bois
15 Heels to Heaven
20 American Hammer 2 is 1
Circle back and finish set up V-ups together
Few minutes left partner up with opposite speed. First partner holds a plank while second runs around small car island. 2 times each.
Great group of guys today of all speeds. We hit a little over 3 miles which I think is a good push for people who aren’t usually runners but still not a 4 mile Flash (you know who you are). Everyone stayed together which kept some good mumble chatter. Great push on the last corners lap with the front sprinting to the end. Some guys are hidden gazelles out there (looking at you Rockwell!) Thank you guys for a great workout and Schneider letting me lead!
CPR next Monday Sign up!
New Thursday AO launching April 1 at Walnut Creek clubhouse at 6PM – Mountain Biking
Murph coming up soon, start training