REVERSE Red Bank Relay

QIC: Candu
Date: 03/06/2019
PAX: Milkman, Fissure, She Shed, Peanuts, Whittler, The Count (respect), Laces Out (respect), Ringwald, Jabooti
AO: Lions Den

Conditions: On point

Disclaimer Disclaimed

Mosey Warm-Up lap around track

Good Morning Sunshine x 10 IC (2 count)

Willie Mays Hays x 10 IC

Forward Fold x 10 IC

Abe Vigoda (slow windmill) x 15 IC

One Legged Bulgarians x 10 each leg OYO

Slow Squat x 20 IC (3 down, 1 up)

Split Leg Slow Lunge x 10 each leg IC, (3 down, 1 up)

Maybe some shoulder stuff


REVERSE Red Bank Relay

Partner Up

One partner runs a lap, other partner performs the following exercises

  • Rear Leg Raised Reverse Lunges (switch legs halfway- watch flashlight!)
  • Vertical Pull-Ups = Facing You to Failure, Facing Away to Failure, Hands Together One Facing One Away to Failure, HANG – DON’T Let go until they return!!
  • Stadium Jumps OYO (be careful, take your time down the stairs)
  • Decline Merkins / Upside Down Frogs


  • Hollyw00dz right side x 10 IC
  • Hollyw00dz left side x 10 IC
  • Heel Touches each side x 15  IC


Still haven’t started a 2019 goal? DO IT, Get started, Take The Leap, the first step is the hardest. Kinda like the first cut is the deepest

Example: one of my 2019 goals is to be more timely on backblasts

STILL A WIP for Candu


I lost my keys behind the tire well and kinda wigged for a minute. Only highlight I can recall


No news is good news

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