[Short Circuit] Short Circuit

AO: Short Circuit
Q: Bratwurst ,
PAX: Bratwurst, Kid Rock, Hot Yoga, Goodfella
FNGs: None
COUNT: 4
What had happened was:
We had a long mosey to warm-up on our way to a goal of 2-3mi in 60min.

In the end, we stopped at multiple stations along the way to put together some F3 Strava art and build our running body. Exercises were at intersections for 60sec each, sometimes with a flapjack at 30sec to hit the other half.

1) Inchworm Plank – walk hands out (keep legs straight), 1 pushup, walk hands back
2) Burp-Mountain Climbers – 5 each leg
3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up, 30 sec each side
4) Scorpion Fighter – Derkin position, swing bent knee under to opposite shoulder, back up and around, 30 sec each side
5) Plank Fonda – Side Plank with Leg Lifts – 30 sec each side
6) Makhtar N’Diayes – 30 sec start each side
7) Dutch Skater – Lateral hops into runner position
8) Windshield Wipers – on back, arms spread wide, palms down, knees bent 90 degrees.
9) Plank rotation to side – elbows stacks horizontal, hand on hip
10) Single Leg Deadlift – switch to other side after 30 sec
11) Marching Bridge – on back, knees bent, lift into bridge, pick up one foot at a time knee toward chest Forgot these
12) Superman Plank – 6 count, hand 1, leg 2, hold 3,4,5, down for count, other side.

With some backwards running, front lunge walk, side lunge walk, rear lunge walk.

Then finishing off with PAX choice core in the parking lot for 60s each of big boys, flutters, gas pumps, and freddy mercury.

Annoucements:
– Adventure race sign-up for Sat 9/25
– Bike repair day tomorrow 9-Noon at 6511 Carriage Ln, Waxhaw