Atalanta *Fun* Running (Rivercrest Park)

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Date(s) - 12/20/2017
5:30 am - 6:15 am

The Q:
Site Q Triad - Boulder, Bambi, Moana

Atalanta *Fun* Run



Lots and lots of cardio and fat burn. Relays, Sprints, Laps around the AO…and usually some Ultimate Frisbee!

Park off Fort Meigs Road. NOT ECKLE JUNCTION

2 replies
  1. Tupac
    Tupac says:

    Began with warm ups
    Toe touches
    Arm circles
    Side straddle hops
    About 1/4 mile jog to hill

    Round 1
    1.  Sprint up hill and back down
    2.  11 Angle Grinders
    a. Plank Position
    b. Pike Position
    c. Right hand touch left knee
    d. Merkin
    e. Pike Position
    f. Left hand touch Right Knee
    g. Merkin
    3. Sprint FORWARD 100 yards (not metres, after all we are Americans and proud of it) to cones
    4. Walk back

    Round 2
    1.  Sprint up hill and back down
    2.  22 reverse crunches
    a. On your six
    b. Legs bent 90 degree in air
    c. Bring knees to chest while crunching
    3.  Sprint BACKWARDS 100 yards to cones
    4.  Walk back

    Round 3
    1.  Sprint up hill and back down
    2. 33 flutter kicks
    a. On your six
    b. Legs 12” off ground
    c.  Alternate kicking legs as if swimming (33 each leg)
    3. Sprint KARAOKE style 100 yards to cones
    4. Walk back

    Sequence repeated until 6:05

    1/4 jog back

    Ultimate Frisbee, Thug Life Style

    Same Rules ultimate Frisbee with following rule changes:

    •  After you catch and throw the ball, you and the nearest defender are frozen
    •  Rest of the team continues, each pair frozen as ball advances
    •  When no one left, all are unfrozen and sequence continues

  2. Tupac
    Tupac says:

    @Ricky “Yeti” May
    @Mike “Tubes” Goolsby @Jonathan “Bourbon” Burns
    @Craig “Bambi” Springer
    @Berry “Moana” Taylor, Jr.
    @Ryan “Mr. Bean” Avery
    @Dan “Casper” Kubacki
    @Josh “Woodstock” Brown
    @Myron “TuPac” Bowers



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