Post flood Sole
September 13, 2017
Jerribou BB – We ran again. It was great.
September 13, 2017

30 is the new 20

  • When: 09/13/2017
  • Q: Wrangler
  • Pax: Doof, Java, Ice Man, Buzz,

Warm-up:

  • 30 small arm circles (15 forwards, 15 backwards)
  • 30 large arm circles (15 forwards, 15 backwards)
  • 30 jumping jacks (total count, not IC)
  • run to rock at road and back

Activity: each exercise has 30 reps (unless noted)

Legs : fire hydrants (15 each leg); donkey kicks (15 each leg); side lunges (15 each leg); forward/backward lunge (15 each direction); thigh burner squats (squat low, heels up); monkey humpers; run to rock and back

Abs : Russian twists, 6″ leg raises, sit-ups/crunches, elbow plank (30 seconds), straight arm plank (30 seconds); run to rock and back

Arms: standing push-ups (against wall, standing on tip-toes); tricep dips; push-ups; downward dog tapping knee to alternating elbow); run to rock and back

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