- QIC: Beaker
- When: 2023-02-27
- Pax: Badlands, Band Camp, Beaker, Cobra Kai, Cyclops, fishstix, Gears, Gekko, Jon Cichelli (Solo), Sugar Daddy, Tesla81, yard sale
- Posted In: Sweep The Leg
WARMUP: the 0445 pre-run
THE THANG:
Shuttle runs
Using the rows in the parking lot (~20m apart) numbered 0-5, starting at 0, shuttle run to 1, return to 0. Run to 2, back to 0, etc until Pax got to 5, then start over from 1.
First 3 rounds (1 round being shuttle run through 1-5)
Burpees everytime you came back to 0. The number of burpees were equal to the number of the row you ran to.
Second 3 rounds were jump squats following the same rules as the burpees but by a factor of 4.
Last 3 rounds were 4 SC mountain climbers x the number of the row you ran to.
Those that finished before 6, did shuttle runs with no exercises.
Every 3 rounds was just over 1 mile.
MARY:
ANNOUNCEMENTS:
COT:
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