Bobsled’s VQ at Bombsquad… Not much running at all!
Workout Date:
08/09/2017
QIC:
Bobsled
PAX:
Flyover, Chewy, High Interest, Early Bird, Kitten, Crankbait, Quaker, 0-for
The Thang:
It’s been raining all week, but we got a break from it just in time for the 5:30AM workout… we had 9 PAX including one guest from Raleigh NC – thanks for coming out O-For! This was Bobsled’s VQ, and most PAX expected lots of running, perhaps only running? We got in 2.5miles, so not that much!
Bombsquad is off for this Saturday – going to support Riviera in Conway.
Two events cming up early September if anyone cares to join Bobsled:
CCU Invitational 5k – September 8th at 6:30PM – Cross Country Race
Trifecta Triathlon in NMB -September 10th at 7:00AM – 400m Ocean Swim, 12 mile Bike, 5k run
Warmup 5:30-5:40
Circle by the Flag, first exercise 30 SSH IC, then mosie to first stop
15 jump squats OYO, then mosie to corner 1
30 imperial walkers IC, then mosie to corner 2
30 imperial walkers IC then mosie to corner 3
15 jump squats IC then mosie back to Flag
30 SSH IC
Main set 1 – 2 rounds of:
15 Plank Shoulder taps IC
15 merkins IC
15 Jumping lunges IC
Run third mile – full lap
Rinse and repeat
Main Set 2 – 2 rounds of:
15 big boy Sit-ups IC
10 Single leg toe touch hops on right side IC
10 Single leg toe touch hops on left side Run quarter mile
Rinse and repeat
Main Set 3 – 2 rounds of:
30 Mountain climbers IC
15 Leg downs IC
15 Flutter Kicks IC
Run third of a mile