5 Strong in the Gloom!
Clipboard failed me today may have up my Twit Game – Nah F that all who slept missed a doozy.
Warm up –
(10 x side-straddle-hop + 10 HR merks with a 50-100 yard sprint) X 6 or 7
Work out –
Pull-ups X 5
(2 pax farmer carry while other 3 run big/small laps) X 3-4
Circle up (10 reps in cadence curls with kettle bells (we had a 68 pounder, 3 44 pounders and a cinder)) rotate amongst weights until group has done all weights
Run a lap or two
Circle up (5 reps in cadence skull crushers with kettle bells (we had a 68 pounder, 3 44 pounders and a cinder)) rotate amongst weights until group has done all weights
Run another lap and do a quick pull up/merk ladder –
10 HR merks + 5 pull-ups
8 HR merks + 4 pull-ups
6 HR merks + 3 pull-ups
4 HR merks + 2 pull-ups
2 HR merks + 1 pull-ups
Cool down –
Parking space suicides doing a Burpee at the beginning.
- Excellent Hustle today boys
- Baller not taking any prisoners this morning pushing me on the cool down
- Pit Stop & Crocs got their money's worth this morning
- Rooter great to hear doc news – Enjoy the mountains and stay safe in the Kyak
- Quote of the day – Pitstop – "Which lines for the suicide run?"
- All of them!
Thanks for coming this AM boys and letting me lead.