Five PAX posted on a Wednesday morning in the gloom for a bit of running and crawling. 54F.
Warmup:
General Stretching
Shoulder Pretzels x 20
Tempo Squats x 10
Kick Twists x 10
Mosey the long way through the park to the north bathrooms
Wall Sit with overhead claps x 20
LBC’s x 25
Wall Sit with Moroccan Night Clubs x 20
LBC’s x 25
Wall Sit with Nipple Tweakers x 20
Mosey around park to hill past south bathrooms
Hill repeats x 10 – sprint hard up hill
Mosey to hill just north of shelterhouse
Bearcrawl down hill and bear crawl backwards up hill, 5 merkins at top, R&R
Mosey to flag the long way
Mary:
Flutter Kicks x30
Leg Lifts x 20
Dollys x 20
Heel Touches x 20
Windshield Wipers
5, 45, 90 holds
Mumble: Running is fun! Finished just a bit over 2 miles so not a ton. Bear Crawling backwards up a hill is tough. will definitely revisit.