Warmarama
We did that stuff
Warm up sprints escalating speed
The Thang:
Grab a block and get by top of hill that runs down drive up church (needed a little hill)
3 burpees jumping over blocks separated
Run down the hill to the St. Mark signs
10 quarter turn jump squats
Return
6 burpees jumping over blocks
Run next stop
15 quarter turn jump squats
Return
Continue 5 rounds increasing 3 burpees over blocks and by 30 jump squats.
(YHC was good with stopping at 9 burpees, Bunyan commented, "Don't be (W)ussy" so we pressed on
That continued until 15 burpees over the block and 30 jump squats
Each round we added in some sprint work up and down the short hill to keep the heart rate up!
Grab your block
- suicides to get your block to near the pull up bars
- carry your block to the next island
- sprint back
- go get block and carry block to next island
- etc till block gets to pull up bars
20 curls to overhead press
20 bent over rows
Merkins – slow and low (Declines and Inclines)
Run 50 yards to the pull up bars
Pull Ups – dead hang as many as you can
Run a lap
Repeat x 3
Line up
Bear crawl 3 parking spots
Hold it
Mountain climbers x 20
Repeat for 21 spaces stopping every 3 for climbers
i think we stopped halfway to do some Big Baby Crunches
Go get the blocks and get them back
Low Flutters
Recover Recover
Moleskin:
- I will be the first to admit that after a double down on Friday, i was not excited about a 7 am workout for an hour…however, the PAX were eager for a beatdown, so the motivation was quick to get me going. Thanks!
- F3 Dads was going on as well and I'm going to assume that most of the typical Jungle PAX were there instead of enjoying our workout! 🙂
- The overall tagline for the day was, "Don't be a (W)ussy" which made for good laughter and most likely a tougher workout than I even expected
- Great push by all in a great sweatfest.
till next time