Bobsled’s VQ at Bombsquad… Not much running at all!

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

 

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