The Pax:

Gnarly Goat

Caesar

Juicy Fruit

PDiddy

Banjo (QIC)

Superman

Scrum

Sugar

Klinger

Seabiscuit

Riptide

Compass

Armstrong

Pipedream

Thorpe

 

 

 

 

 

Stretching

1 lap jog for quarter mile

Interval training as follows:

                – 45 seconds of deep squats with hands above the head

                – 15 seconds rest

                – 45 seconds of side to side squat jumps

                – 15 seconds of rest

                – 45 seconds of mountain climbers with push up at the 4 count

                – 15 seconds of rest

 

Do 4 circuits !!!! with 30 seconds of rest between each circuit……total time is 15 minutes……everyone was pretty beat

 

1 lap Indian Run

 

Abs:

- LBC

- 6 inches for 3 count, raise to top for fourth count, then back down to 6 inches

- As requested by Kilnger…Plank, Plank, Goose….plank interval training with all forms of plank ab work….was a killer because group was large and the runners were SLOW….

 

1 lap jog

1 lap ,mixed jog, karaoke each side, run backwards, jog, sprint last 100 yards

 

Stretch……

 

Finished early….so more stretch.

 

Was a good workout. Very humid for early morning…..everyone was drenched.