4 today stayed behind for the bootcamp, others went out for a run to get some miles on their legs for the upcoming Ragnar relay.
The bootcampers put in some stretching and then went out to the marina for some laps. It was a good strong pace and we kept it up for 5 laps
I decided to throw in some sprints so we used the lightpoles as All You Got markers and pushed through a shorter length each time, all in all doing 4 sprints.
As we headed back towards the shovelflag we lunged the entire length of the shopping center and it’s unclear if Cat Lady was seen or if they were YMCA goers
Over at the field next to the flag I had set up a short cone distance of about 20 yards and we partnered up for some….
Buddy BearCrawl (thanks 9/11 GRT)
Partner Carry x2
Partner…. Standing? Idk what this is called but you lay down and are assisted in standing up by gripping with one hand only, keeping your feet planted the whole time is the key. Standing up 20 times without being able to push off the ground with your off hand is tough. So we did it 20 times for both arms.
Dora 1-2-3 is one of my favorites but instead of 100/200/300 we did a Lazy Dora of 1-2-3 sets of 25 reps. “resting” partner was to plank while waiting
1 set of 25 burpees ( I had forgotten what I wrote down first and later remembered it was LBCs because I was going to do rinse and repeat )
2 sets of 25 flutters (each leg)
3 sets of squats
Nothing fancy, kept it simple so people could push their bodies today.
There is an invergence/convergence coming up, read your newsletter!!
Ragnar training is hitting its peak momentum, if you are interested in running up to 20 miles in October at the greenway, ask
Please pray for those in the path of the hurricane, damage will be done, its just a matter of how much and will the PAX and surrounding community be there to help.
Keep our injured brothers in prayer, we do some stupid stuff and we get physically injured but make sure to keep in contact so the Shieldlock is not lost.