Category: Uncategorized
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Pre-blast for the week of 11/15/20
Rundown of the Beatdowns for this week: Monday: 0530 am Scrooge → Q: Thriller Rumble → Q: Wee Man Tuesday: 0530 am Scrooge → Run/Ruck Wednesday: 0530 am Warpath (Civic Center) → Q: You Thursday: 5:30 am Grayskull (W. Flo HS) → : Ruck, Distance, Speed work Friday: Scrooge 0530 am→ 3rd F Q:…
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A Ladder Up Warm Up
The Scene: Scrooge and Trinity parking lot, Cold and gloomy (but less gloomy than last week), clear skies The Pax: Tugboat (QIC), Big Worm, Boucher, Belding, Hawk, Kimchi, Shamwow, Web, Thriller, Shuttlecock, Banjo The Thang: Disclaimer Warm up: SSH – 20x in cadence Through the Tunnel – 10x in cadence Merkins – 10x in cadence…
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Pre-blast for the week of 11/1/20
Rundown of the Beatdowns for this week: Monday: 0530 am Scrooge → Q: ???? Rumble → Q: Monkey Tuesday: 0530 am Scrooge → Run/Ruck Wednesday: 0530 am Scrooge → Q: Pinto Rumble → Q: Pom Pom Thursday: 5:30 am Grayskull (W. Flo HS) → : Ruck, Distance, Speed work Friday: Scrooge 0530 am→ 3rd…
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Prayer for Foxy and Anointing the Playground
Mosey Indian Run to TKA Playground SSH – 20x Big Arm Circles – 10x each way 1 Legged Running Flamingos – 10x each leg Bear Hugs in Cadence – 10x Prayer for Foxy Split into 3 groups Swing Tip-toe Plank Crunches – 10x cadence for 20 reps Decline Merkins on Balance Beam – 10x cadence for 20 reps…
F3 Florence 