QIC: Couch Potato
Date: 10/31/2019
PAX: Ducktales, Lloyd, KingPin, Cutter, Hasbro, Mayberry, SteamEngine, U-turn
AO: Huey
Conditions
Heavy Rain with puddles on the track….perfect weather for some practice saving Lieutenant Dan.
COP
800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), Walking Peter Parker, then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon
The Thang
400 meter repeats with UML rotation (Upper-Middle-Lower)
400 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges
400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick
400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps
400 meter sprint, 10x buddy clapping pushup, 10x buddyF%&**er leg lift, fireman’s carry