Rabbit Hole (Whitehouse Library) – Steve Mohr

11/29/2024

PAX
Footloose – Q
Meatloaf
Sherbet
Tarnished
Viper
Salisbury
Crosstour
Vespa
Rudy
Djibouti
Shepherd

Q Start Kit: No Mercy Mile

https://docs.google.com/document/d/169_sAOkx5Sj0_G_drj-VPlKQW3uV6w3CzpQwWOyTKv0/edit?pli=1&tab=t.0

POSITION
MOVEMENT
EXERCISE
Start at START cone.
(midpoint of stretch of a track)
Run to cone 1/Turn 1
NONE
Cone 1/Turn 1
Bear crawl to cone 2/turn 2
NONE
Cone 2/Turn 2
Run to cone 3/midpoint of back stretch
20 reps
1- merkins
2- angle grinders
3- burpees
4 – Inch Worm merkins
Cone 3/Midpoint
Run to cone 4/turn 3
NONE
Cone 4/Turn 3
Lunge walk to cone 5/turn 4
NONE
Cone 5/Turn 4
Run to START cone/midpoint of front stretch
20 reps
1- squats
2- boy bands
3- hill-billy walkers
4 – side lunge jump squats