BACKBLAST: 10/9/26:#Fort Long Rifle : no one took the Q Q

4 Pax beat the fart sack and made it out to Fort Long Rifle to put in some work / miles! 1 Pax ran 3 miles and another one ran 1 mile before F3.  We logged 2 miles during the workout!!! Awesome job boys !!!!! While we were doing COT, we had a nice discussion about Jesus with a woman that had been walking around the track.  Beautiful morning !!!!

Here is what we did …….

Warmorama:

Jog 1 lap around the track

1 lap around and complete dynamic drills (butt kickers, high knees, toy soldiers, karaoke , light jog   )

Mosey to the bleachers

The Thang

Run stairs to top hitting every step, run back to bottom, that’s 1 , rinse and repeat for 8 times

Mosey back to the track

• 100 meters sprint on the straight sides.
• 100 meters walk, lunge 1/2 curve,  bear crawl 1/2 curve, light jog, on the curves.
• Did 3 laps
• 1 lap light jog

Mosey to the flag

Flutter kicks hands under butt ic x10

Flutter kicks hands to side  ic x10

Flutter kicks hands on chest ic x10

Flutter kicks hands above head ic x10

Pickle pointers ic x10

Prayers

Barndoor m work struggles

Injured pax

Praises for red card and sister watching siblings

Rapunzels tenants

Rapunzels job opportunity at Stevens

Thanks for following my lead ,

Caterpillar out