West Nile Miles

FOREPLAY CREDITS: SPIRIT FINGERS- 3 Mi; SPEEDWALKER- 3 Mi; BOOGER- ?(under review); PAYCHECK-1.25 MI

West-Nile_1

WHEN: 10/01/18

 

QIC: PAYCHECK

The Pax: SPIRIT FINGERS;FLANDERS; BOOGER

Conditions: 63 Degrees F with heavy star shimmers

The Thang

Disclaimer

Warm-Up

Little Baby Arm Circles, 10x; reverse 10x

Overhead Claps, 10x

Prisoner Squats, ENGAGE YOUR CORE (EYC) 10X

Side Straddle Hops (SSH), 10x

Plank Knees-to-Elbow (10x)

Mosey to Stop Sign

FIELD TRIP TO BULLDOG (proposed/Briggs Elementary School)

Indian Runs to BULLDOG (proposed)

CLUSTERQ: There are no lights in between the basketball court and the HALL OF MAIM (playground equipment/proposed). No running uphill/downhill from Court to HOM this morning…The Dewalt light from hurricane prep season will become the default Baton to carry on the next GLOOM Field Trip. Modify.

Mosey to Playground Equipment from Basketball Court

Hanging Knee Raises, 10X

Side Straddle Hops (SSH), 20X

‘Murkins, 20X

10 count.

__

Hanging Knee Raises, 10X

SSH, 10X

‘Murkins, 10X

RINSE AND REPEAT

Indian Runs to Rumble, Mosey to Flagpole

Partner A, 10 Dips; Partner B LBC’s; 2x

Murkins, 10x, IC, Slow, #FOCUSONFORM

Circle of Trust

BOM: PAYCHECK

ABSENT:     SHOVEL FLAG

Announcements/Prayers 

  • Sign up to Q for 1st and 3rd (https://f3florence.org/) Go to the Menu and click on Q Calendar. Type your name in an open area next to a workout date.
  • Prayers for everyone.
  • #SMARTSACK is encouraged if you are Running Ragnar.
  • Rumble Run Group tomorrow!

 

 

 

 

 

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