BACKBLAST: 12/2724:#Fort Long Rifle : Track Workout

Great turnout!!  10 Pax beat the fart sack to put in some work this morning! 💪 we did 1.76 miles!! Everyone pushed hard and did great today!! 💪 even did some penalty burpees for a little upper body to make Patches happy ! 🤣 7 pax had good fellowship at coffeteria after the workout.   

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

2 groups of 5, Run stairs to top hitting every step, run back to bottom, that’s 1 , rinse and repeat for 6 times

Mosey back to the track

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

Mosey to the light

10 Penalty burpees

Various stretches

COT

Prayer

Praise hardcodes friend came out of coma yesterday

Swanson and his m

Tokes son

Praise patches stomach is better

John’s surgery went well – sidecars friend

No doubt wife tinging vet

Safe Travels for people traveling

Thanks for following my lead ,

Caterpillar out