Mosey a bit and do some warmarama
Go find the blocks.
find a partner
P1 Farmer carry about 50 yards total
P2 does 15 burpees
flapjack
Sprint a bit
Merkin time –
6 merkins, bear crawl to next parking lot spot
6 merkins, bear crawl, etc etc to about 30 merkins
run back to blocks
REPEATO
except this time we used the blocks for merkins. 10 merkins, bear crawl to your block, 10 incline merkins, bear crawl over block, 10 decline merkins, bear crawl forward to 10 regular merkins.
Run back to blocks and farmer carry blocks another 50 yards
Merkins again (same as above)
Run around the parking lot (quickly!)
P1 does 10 pull ups
P2 does 10 squat to press
everyone does 20 merkins
Sprint around the lot
Repeat x 3
Get by the hill in the parking lot
start at top of hill
15 jump squats
Sprint to bottom of hill
15 mountain climbers and 15 dips
Sprint up
15 jump squats
sprint down
20 mountain climbers and 20 dips
Back up the hill
20 jump squats
Sprint down the hill
10 merkins, 10 dips, 10 merkins, 10 dips, 10 merkins 10 dips
Sprint up hill
25 jump squats
Sprint down
40 dips and 40 mountain climbers
Get up to the top of hill and slow mosey a bit
Suicide finisher
4 spots to run to increasing in length
Run to first spot and do 1 burpee
run back and do 1 burpee
increase distance and number of burpees by 1 till you get to 4
Recover Recover
Moleskin:
- Thanks Travolta for opportunity to Q the Gladiator, great AO
- Thanks to a big PAX for showing up. It threw me a little as i assumed i could get each PAX to have 2 blocks, but with 17 PAX, had to audible a little
- Heard some comments about this not being a good work out if you are over 200#'s or if nursing a rotator cuff…sorry about that!
- Kudos to those runners to and from the workout from Macauley. Tried to make them pay for that decision
- Lots of guys i don't normally see, i need to change my schedule a little and get to know more of the PAX
- Volunteers needed for the race this weekend. I still say i'm runnning it, but haven't signed up. #commitmentissues
Till next time,
Bam Bam