Warm up:
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IST x 12 (IC)
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Windmill x 8 (IC)
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Slow mosey to rock pile, pick a decent rock and store in a good place you could remember (right Jersey Boy)
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Slow mosey to the bottom of the hill
The Thang:
The Red Baron Thing, i.e., “10, 20, 30, 40, 50 or more” (all counts single count):
Do all exercises at each station. First round 10, second round 20, etc.
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5 burpees
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Run up the hill to the first tree: crunchy-frog
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Run to your rock: curls
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Run to the tennis courts: WW2 sit-ups
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Run back to your rock: skull-crushers
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Run to the 1st street light past the rock pile: merkins
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Run to the 1st speed bump past the rock pile: squats
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Run to the 2nd street light past the rock pile: slow scissor
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Run to the second speed bump past the rock pile: lunges
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Run to the top of the hill next to the large evergreen tree: LBCs
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Run back to CCC parking lot/home base for recover-recover
By the Numbers:
40 burpees
100 crunchy frogs
100 curls
100 WW2 sit-ups
100 skull crushers
100 Merkins
100 squats
100 W’s
100 lunges
100 LBCs
2.02 miles up and down the main BRP hill
Total calories: 555
Average heart rate: 130bpm