Pacesetter (Pride Rock)

1. 

   Anonymous says:

   July 12, 2018 at 4:33 pm

   7/11/18 (Pride Rock)
   “Runnin’ With The Devil” (86 degrees – hotter than Hell!)
   Q – Hedgehog
   Pax (22) – Brita, Colonel, H2, Billy Bob, Kato, Brockovich, Mocha, Ozzie, Scrum, Hacksaw, Tupac, Stark, Borat, Nails, Goose, Sipe, Gadget, Lavar, Hedgehog, Mike (FNG), Dustin (FNG), Dana (FNG)

   FNG’s to the middle of the PAX circle, introduction, F3 core principals, you against you, modify as needed

   Warm up run – Runners (1.5 mile run at a sub 7:00 minute pace), Non-runners (3/4 mile run)

   The Thang: 3 lines coned off on a full size soccer field (immediate goal line, mid-line and far goal line)

   Runners – sprint down a marked paved path around a cone and back (1/8 mile) to the first goal line – 25 burpess
   sprint down the path and back to the mid-line – 25 merkins
   sprint down the path and back to the end-line – 25 jump lunges (2 is 1)
   “recovery” bear crawl (RBC) the entire length of the soccer field

   Non-runners – same except no path sprint

   Runners – sprint down a marked paved path around a cone and back (1/8 mile) to the first goal line – 25 Klinger kicks (2 is 1)
   sprint down the path and back to the mid-line – 25 mountain climbers (2 is 1)
   sprint down the path and back to the end-line – 25 diamond merkins (2 is 1)
   “recovery” crawl bear (RCB) the entire length of the soccer field

   Non-runners – same except no path sprint

   One PAX left his dinner on the soccer field, but no one was left behind. In the end, all PAX finished strong

   COT – countorama, nameorama, meet the FNG’s Dustin “Jobu” Sommer (EH’ld by Colonel), Dana “Coleco” Steele (EH’ld by Billy Bob), & Mike “Chive” Minor (EH’ld by Mocha), meet the six – Kato, prayer intentions

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