7 studs appeared this am ready to go to work!
Warmorama:
High Knees, Butt Kicks, Karyoke, SSH x 25 IC, TS x 15 IC, Windmills x 15 IC, CP x 15 IC, IST x 15 IC
The Thang:
Bear Crawl Set starts this workout today….
- Bear Crawl 20 – 30 yrds, jog back to start, 10 burpees OYO
- Bear Crawl 20 – 30 yrds, jog back to start, Cock-eyed merkins – lead by Tool Time
- Bear Crawl 20 – 30 yrds, jog back to start, 10 burpees OYO – lead by Ozzie
- Bear Crawl 20 – 30 yrds, jog back to start, Shoulder Tap Merkins – lead by Double Double
Indian Run to boat launch
Lunge Walk x 60 steps
Squat pulse x 60
Last part of workout was a HIIT, High-Intensity Interval Training. 45 secs of the following exercises, AMRAP, followed by 20 secs of rest. Q asked that everyone focus on form while doing as many reps as possible (AMRAP)
- Burpees
- Merkins
- Leg Lifts
- CDD's
- Apollo Onyo
- Decline Merkins
- Lunge
- Incline Merkins
- Squats
- Mason Twists
- Burpees
Run back to base, "all you got"
Moleskin:
You know it's going to be a good workout when you start it with bear crawls and burpees! Great seeing Double Double out again after battling allergies and travel! He was the first of the pax to arrive, ready for work this am! 911 rolled in ready to go too! Ozzie and Tool Time have strong showings today and have been very consistent in attending the workouts. Thanks Tool Time, Ozzie, and Double Double for taking part in the workout and leading different exercises.
Natty's marathon turned out to be a keeper and most likely an annual event! Planning by the marathon committee should include for next year to include more beer. Seems being fast, really paid off in the beer consumption category. Evidently, the faster runners were real connoisseurs of the craft beer.
Mojito is interested in putting together a MIL Blue Ridge Relay team. Let us know if you would like to be on the team. Ideally we need 12 pax members to take a leg.
Great work men! It's an honor!