Left Hand Turns at Wally Falcon
- When: 09/27/2018
- QIC: Polymer
- The PAX: Penny Pincher, Ponytail (R)
Today was the launch of the Wally World & Falcon-0 joint AOs. Wally World will traverse the gloomy streets and byways of our quaint little town of Rock Hill while Falcon-0 will continue to do some left-hand turns on the Sullivan Middle Track. I was Q for Falcon-0 so after a quick big group intro (we also had the Roving Ruckers present) three of us went down to the track for some interval fun. Here is what we did:
Warm-up
- 25 m High Knees, 25 m Mosey (Repeat)
- 25 m Butt Kickers, 25 m Mosey (Repeat)
- 25 m Fast Feet, 25 m Mosey (Repeat)
- 25 m karaoke, 25 m shuffle, 25 m switch karaoke, 25 m shuffle
- Rt over Lt, Lt over Rt
- Legs spread stretch (Rt, Center, Lt)
- Plank Calf Stretch (Rt, Lt)
The Thang
- 2 Laps Mosey
- 2 Laps
- 100 Jog (Corners) / 100 Sprint (Straights)
- Regroup and do
- 10 Merkins (IC)
- 10 Low Slow Squats (IC)
- 10 LBCs (IC)
- 3 laps
- 100 Jog / 200 Sprint
- 100 Jog / 200 Sprint
- 100 Jog / 200 Sprint
- 100 Jog / 200 Sprint
- Regroup and do
- Rt over Lt, Lt over Rt
- Legs spread Rt, Center, Lt
- Plank Calf Stretch (Rt, Lt)
- 2 Laps
- 100 Jog (Corners) / 100 Sprint (Straights)
- Regroup and do OYO
- 10 Merkins
- 10 Low Slow Squats
- 10 LBCs
- 2 Laps
- 200 Jog / 400 Sprint / 200 Jog
- 1 lap cool down
- Ab lab to finish out
Good and sweaty times were had by all three groups. We finished, of course, with Count-o-Rama, Name-o-Rama, Announcements, Prayer/Praises, and closed COT in a prayer.
Thanks for the opportunity, Penny Pincher.
Polymer, out.