PAX: Nabisco, Mayflower, Bing, Enhancements, Denali, Michelob, Largemouth, Chanticleer, Francois, Franklin, Term Paper, Amway, Suck UP
PAX (not in Slack): None
FNGs: None
COUNT: 14
After our standard Shut-In warm up we hit the parking lot for Thang 1. It was an increasing 4 corners with the lap size and rep count growing. 5 burpees at each corner the first lap and then 10 squats, then 15 merkins, then 20 dying cockroaches. After each lap we did a quick high-tempo heartrate booster: bear crawl a parking line at the top do 5 stump jumpers, crawl bear back do 5 and repeat until you’ve done 5 line crawls total. First one done says ‘recover’ and we hit the next lap of the 4 corners.
Thang 2 moved us to the main Koka lot where we did my take of the Columbus Day Run around a short track of light poles.
Split into groups of 4ish and did sort of an Indigenous Run but the sprinter runs the opposite direction or performs exercises until their group is back. Set 1 sprinter did 10 monkey humpers and then ran, Set 2 sprinter did broad jump burpees until their team returned, Set 3 I don’t know if we got to it. Pax weren’t pleased with this Thang. It was my attempt to give them some running but they weren’t having it.
Thang 3 I’m not even going to explain but once it started to work I think the pax thought it was a decent Thang. Maybe not very high tempo though –but we were all moving or doing exercises nonstop.
All in all we stayed moving the whole time (except my long explanations), and my heart rate hit 176. That’s “OG high tempo” in my opinion!
Great being back at Krypto! I miss it a heck of a lot but w/o being able to run high mileage these days I gotta steer clear…unless I’m Qing hah!
Ghost Flag moves to Disturbing the Peace (Peak City) tomorrow!