NORDIC TRACK

 

  • When: February 27, 2021, 0700
  • QIC: Foot Fairy
  • The PAX: Udders, Stickshift, Misfire, Spurrier Airball, TPS, Bellhop, Wicked (Respect), Xerox (Respect).

 

Conditions

Drab

 

This was my first time Qing at the track, prior beatdowns had set the bar high with some being downright painful. Disclaimer delivered followed by a short mosey to the bottom of the parking lot.

 

The Warm-O-Rama

  • 30 SSH
  • 10 Abe Vigodas
  • 15 String Rippers
  • 30 SunGods (15 fwd/15 reverse)
  • 15 Copper head squats
  • 10 Divebomber Merkins
  • Deltoid, Triceps , hamstring, lower back and Runners’ stretches

 

Moseyed over to Hoosier Hill

 

Pre Thang:

3 sets of Bear Crawl up the hill, mosey down with 3 lieutenant Dans at the bottom

 

Mosey over to the track

 

The Thang:

10 Burpees followed by 1 lap

20 Overhead claps followed by 1 lap

30 Merkins followed by 1 lap

40 WW2 sit ups followed up by 1 lap

50 Squats followed by 1 lap

wind it back down to 10 burpees with laps between each exercise

 

Mosey back to shovel flag with a pit stop at the wall for a 60sec wall sit.

 

Mary:

15 Plank Jacks

 

COT:

2.23 Mile Run at 0900 from Wakanda in memory of Ahmaud Arbery.

 

Wicked took us out in prayer.

 

Honored to Lead > Foot Fairy.