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!