thegeneral Run to the Light

Date: 2025-04-08
AO: thegeneral
Q: Summit
PAX: citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo FNGs: None
COUNT: 10
WARMUP: All IC…SSH, Imperial Walkers, Hillbillies, Cherry Pickers, Michael Phelps, WMH, Downward Dog, WGS, Cobra Kai

THE THANG:
– Fellowship Lap
– Tabata Set 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate mucho lego & smurf jacks
– Accelerated 4 corners…sprint between corners
– Corner 1: 5 burpees
– Corner 2: 5 burpees, 10 plank jacks
– Corner 3: 5 burpees, 10 plank jacks, 15 monkey humpers
– Corner 4: 5 burpees, 10 plank jacks, 15 monkey humpers, and 20 SSH – Tabata Set 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate commando & mountain climbers
– First and ten (11s on the grid iron)
– Start at 10 YL….1 WW1…sprint to opposite end zone… 10 merkins and sprint back to 20 YL then.. – 2 WW1..sprint to EZ and 9 merkins
– Repeat with advancing every 10 yards till get to opposite EZ and do 10 WW1 and 1 merkin – Tabata Set 3: (20 secs work, 10 secs rest X 8 sets)
– Alternate tempo squats & American hammers (PAX choice)
– Accelerated 4 Corners: Rinse & Repeat above but multiples of 3

MARY: IC LBCs and flutter kicks

ANNOUNCEMENTS: Happy Hour, Murph, Convergence and Boneathon…all on Slack

COT:
In dark times…sometimes we can only run to to the light..keep seeking the light….persevering….eventually the dark winter will turn to spring.

Stay strong and lean on each other. Let’s make the Gloom a place of light.

Tags: thegeneral, citrus, Hobbyhorse, Lazlo, Flat Tire, Trademark, Spud, Enron, Fitz-Hume, Robo