November 22nd, 2016 By HotWheels

Pleasure and Hot Wheels headed out for a very chili Pre-Run, a 1.7 miler at an 8:14 pace, I love these kids with all the technical info, it brings the run to life.  7 PAX came rolling up to enjoy a guest Q’d cold weather beat down.  Not a lot of mumble chatter from this group, just some blurbs from the Farm and translation provided by King Julian.

Warm Up

20 SSH Mosey to the bridge, 20IST, 10 CP / 10 WM, 20MC

The Thang

Over the top of the bridge for ladder #1, a 10 – 1 extravaganza.

1 WWI Sit Up run to the second tree ( Approx. 30 yards ) to 10 Mercins, counting by 1’s and repeato to complete the ladder.

Switch to the “Hill” for Ladder #2, another 10 -1 and completely awful experience.

1 Dercin at the top of the hill, run down to the bottom for 10 Jump Squats counting again by 1’s and repeato until completed.

Mosey to the rock pile for AMRAPS – Grab a heavy Rock for the following exercises,

20 Curls or AMRAP

20 Over Head Press. or AMRAP

20 Up Right Rows or AMRAP

Repeato X 1

Mary

20 LBC, 20 LF & 1 Minute Plank

Great Job to all the Davis Lake PAX

 

 

Davis Lake, Tradition

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