May 30th, 2017 By HotWheels

Thick Air, Wet Grounds, Fallen Trees, the perfect back drop for a Precinct style beat down…. Gentle Grizzly and Hot Wheels got the party started early with a blistering pre run, as a precursor to this weekend’s King Tiger 5 K. Gizzly’s goal,  7 Minutes mile pace, finish the two miler in 14 Min.  Nailed it.  Hotwheels Goal, Keep Gentle Grizzly in sight…….( That didn’t work out so well……)

5 PAX posted for the fun this morning……

Warm O Rama

Mosey down the farm, 20SSH at the top of the hill, 10WM/10CP at the 1/2 way point down, 20ISP at the bottom, 20MC at the 1/2 point going back up, ( Tour of downed trees, lead by our very own Gentle Grizzly ) 10 Burpees at the top of the hill.

The Thang

5-10-15-20-15-10-5 Sets, Grab cinder blocks and assemble in the Cell Block.

Set 1 Curls / Squats, 5Curls / 5 Squats, 10 Curls / 10 Squats and so on…..

Mosey back down the farm was the plan, lap the Precinct Complex is what we did……

Set 2 Bench Press / Sit Up, both with block, same cadence as set 1

Mosey back down the farm was the plan, lap the Precinct is what we did…..

Set 3 Overhead Arm/Tricept Extensions / Up Right Rows, same cadence as set 2….

Blocks up

Mosey down the farm was the plan, and Ha, that’s what we did….( Oh my,, now we can see the downed trees )

MARY

at the bottom of the farm……15 LBC, 20 Russian Twists, run back up the hill all the way to intake.

Detour – Gentle Grizzly and Field of Dreams, halt their run up to help a damsel in distress.  One of trees had her car blocked in the drive, so they hailed back Hot Wheels from intake, and 3 of us plus an innocent by stander slid the fallen tree into the yard clear of the car.  Nothing like an impromptu service project to help others and get your mind off of that dang hill run….( Husband stood by watching LOL )

The Precinct

---