11 PAX ventured out of the fartsack to the Furnace this cold winter morning. Before we get some heat from PAX in cooler climates DR, it was 35 degrees…and not just cold, a dry cold! Anyway, YHC (Longboard) rolled in and the PAX went running (there may be more too that ;))…


Warm up

  • The Motivator (10x IC)
  • Arm circles (10x each direction IC)
  • Mosey to starting point (butt kickers, high knees, crab walks, hand walks, runners lunges, jogging)
  • Finkle swings (10x each leg IC)

The Thang

  • 400 m run
  • 41 OH arm claps (IC)
  • 400 m run
  • 40 iron crosses (IC)
  • 400 m run
  • 40 seal claps (IC)
  • 400 m run
  • 40 cherry pickers (IC)

Warm Downs

  • Single leg RDLs (10x each leg IC)
  • Doggie Paddle (10x IC)
  • Supermans (10 count IC)
  • Tree pose (10x IC)

Count a Rama
Name a Rama

Welcome back Dora (not to be confused with Dora 1,2,3) & welcome FNG Slim Shady visiting from Manhattan Beach, CA. Pleasure having you guys post and well done!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this:
search previous next tag category expand menu location phone mail time cart zoom edit close