Balanced Beatdown
QIC: Drano
Date: 02/01/2024
PAX: Madoff, 60 Minutes, Schneider, Bullwinkle, Drano
5 PAX posted to work on their running game. 2 PAX put in 2.6 pre beatdown miles, repeating Lewisville-Clemmons Rd.
Warm-O-Rama
- Seal clap
- Air clap
- Derricks
- ISW
- Hill Billy
- Hill Billy Curtsy
- Reverse lunge
- Plank
- Peter Parker
- Plank
- Parker Peter
- Plank
- CDD
- Down dog
- Up dog
- Recover
- Side Straddle Hop
The Thang:
Mosey to Shelter
- Around the World
- Pendulum Lunge
- Primal Squat
- Slow Downs
- Q Bert
- Bulgarian Split Squat
- Shrimp squat
Rolling Start Sprints 2-rounds each:
- 10-sec squat hold x 5/Sprint
- 10- monkey jumper/Sprint Back
- 10 shrimp squat/Sprint
- Lunge/Sprint back
Mary
- Plank
- Side Plank
- Plank
- Side Plank
- Plank
- BROGA: Up/Down/Crescent/W1/W2/Triangle/W3
Announcements
- Mortimer 100 race details posted on Slack, need 3 PAX to join us
- Post upcoming race events for other PAX to link up for training/racing
Prayer Requests
- Thanksgiving
- Our Country
- Drano friend who is serving a prison sentence, and his wife and children
60 took us out in prayer.
