AO: Kratos

When: 01/26/2024

PAX:

Number of Pax: 11

Pax Names: 8-Bit, Baby Ruth, Bo Peep, Good Hands, Harbor Freight, Hass, Tallyman, Tiny House, Tulip, Westside, Wiggum,

Number of FNGS: 0

FNG Names:

QIC: 8 Bit


WARMUP:
-Indigenous people’s run with a med ball being passed around
-holy trinity of f3 warmups: ssh’s, weedpickers, imperial walkers
THE THANG:
I. Even more warmup and mobility exercises
-downward-facing dogs, planks, half-pushups, updogs (put these together to get divebomber pushups)
-carolina dry docks with thread-the-needle shoulder stretches
-45’s (pigeon poses alternating from side-to-side for hip openers)
-more indigenous people runs with the medballs

II. 7 minutes of the pacer (yes, the ones the your kids do in PE)
-just to note, it was one of the worst cars ever
-Wayne and Garth loved their Pacer in Wayne’s World, and some people still love running the pacer even as adults
-those people are not sane…

-we ran the pacer for 7 minutes, but we had to stop at that point as this is a 30 min beatdown
-some were still hitting the standard at every beep, but more importantly, all were still pushing themselves
-run back to the flag, and do stretching (scorpions and iron crosses for the last couple of minutes)

MARY: there is something about her
ANNOUNCEMENTS:
-half marathon on Saturday
-2nd F later on Friday
COT:
-prayers for Woody, Woody’s gut, and Woody’s effectiveness on his India mission trip

**Kratos occurs at the perfect time of the week for me. Love these guys and the way that they encourage me!

Leave a Comment