5,4,3,2, Interval!

17 PAX got together on a moist 62 degree morning to get better.  The ground was soggy and Refill was feeling froggy.
DISCLAIMER
PRAYER
COP

Warmup;

• imperial walkers IC to 10
• Hillbilly walkers IC to 10
• SSH to IC to 20
• Stair Lap
• TTT IC to 9?
• Push Pull Squats IC to 10
• Arm Pretzels IC to 20
  THE THANG
  YHC accepted the open Q without much time to plan.  Recalling some of Donatello’s workouts from early on, YHC decided to go back to basics.  Interval training!
• Pax mosey’ed to parking lot to begin mixed exercise and running intervals
• Pax sprinted 20 yards
• at one end, PAX did Merkins
• at other end, PAX did squats
• each interval was 1 minute
• exercise sequence went up 1 repetition each interval up to 10 at each end and then back down to 1 (with exception of last one turned into a full 10 count at Rite-Aid’s suggestion)
• PAX then moseyed to tombstone hill for some interval work there
• PAX sprinted to top of hill (later modified to mid-way)
• jogged back down and resumed sprinting at the end of 1 minute intervals
• Pax then moseyed back to amphitheater for some mary

MARY
Mary was also of the interval variety – PAX did 30 seconds of each exercise OYO with a 30 second rest period of the following;

• Flutter Kicks
• Boat-Canoes
• Little Baby Crunches
• Mountain Climbers
  CIRCLE OF TRUST
• Welcome to FNG Greengots (banker with Trupoint Bank, Ben Berry (brother of Josh), 39 yo)
  PRAYER

  ANNOUNCEMENTS
  lots of stuff –

• 3rd F – Mainstreet Pizza, May 17th
• Heavy Ruck at Montreat College May 18&19 – openings for shadowing – see Pythagorus for more info.
• Shepherd’s Men march – Saturday May 19th – charity for at risk ex-military members.
• lots of opportunities to bond outside of boot camps – get to know your F3 brothers!