Running/Boot Old Town Backblast

    • When: 01/15/17
    • QIC: Vuvuzela
    • The PAX: Reborn, Shrute, River Rat, Vuvuzela

4.4 Miles of Running and some Bootcamp

Warm Up;

– 30 SSH

– 20 Wind Mills

– 15 Merkins

Start execercise;

– Ran 1.3m to Independace, 8min/mil

– SSH, right over left, and left over right stretch by Chukee

– Ran to the hot box 1.3mi, 8min/mil

– then parner up for Dora

– 100 Merkins

– 200 LBCs

– 300 Squads

– partner run up thru the ramps and the come back down thru the stairs.

– After finish ruting, Run upstairs and do people chairs for a 10 count.

– mossie to the fountain park

– then using low walls around trees we did

– 25 deeps

– 15 Derkins

– Ran another mile before we got back to COT

– Finally, Abs Lab

– 30 American Hammers

– 25 Rosalitas

– 20 Flotters

– 15 Petter Parker

– 15 Parker Petter

Finished work out just in time


name a rama

– Announcements


– Pray request

UGA’s family for his lost

Shrute future plans

Vuvuzela’s son

PAX at Mint Hill that passed after a pre-run

Close out

Thanks to the PAX that came out to support me, thanks to Reborn for let me lead one of my favorite AOs.

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