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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.

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