• 1/28/2014

    1/28/2014

    Congratulations to the Flight Crew who completed the frigid Frostbite Marathon this past Sunday.  The race truly lived up to it’s name, but our spirits and strides were unbroken. Thanks to coach Raelynn and Carmen for running multiple legs of the race with the other flight crew gals.

    Great job to the Men’s team also I had a great time running and riding with you guys. Looking forward to it next year, hopefully we can get more teams involved. I think we already have names, girls team pee-cicles & the boys the Super Troopers (you had to be there to understand either of these names lol)  I want to personally thank Scott Brooks for pushing me the last couple miles to the finish line!

    Shout out to Amy, Brandon & Kristen who also ran the race with others.

    frostbite girls

    [youtube http://youtu.be/K0kLaQYBeAo]

    Warm-up
    Lower #1
    Pick 1:
    Row 500/ Run 400 / Jump Rope 3 Min.15 x Leg swings ea. direction ea. leg
    15 x Groiners
    15 x Mt. Climbers
    15 x Good Mornings
    15 x OH Squats
    15 x KB Swings
    15 x Goblets
    15 x Lunge Steps

    Mobility
    Super Squat Mobility

    Strength
    Warm up to 40-50% of 1RM Box Squat
    Perform 5 sets of 8 reps at same weight
    Box Squat w/ mini bands
    Dynamic Effort Box Squat

    WOD
    Metcon (Time)
    5 Rds of 11.2 Open WOD
    9 x Deadlifts 155/100
    12 x Pushups
    15 x Box Jumps 24/20

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