DonHo came early to get some extra miles in and then Rooter and YHC joined in for an EZ 2nd F pace Standard.
A few pax carried jingling keys in our pocket in honor of our fallen brother Schneider (keys are a One Day at a Time reference).
This is our story…
Warmup
- Slow Mosey serpentine around parking lot
- High Knees
- Butt Kickers
- Carioka
Grab KBs and mosey to PUF
- SSH 20 IC
- TS 10 IC
- WM 10 IC
- CP 10 IC
Set One
- Flip tire x 5
- Carry Big Boy Block Zamperini
- Inchworm
- Repeato x 4 each
Set Two
- Pull-up 10 OYO
- Rocky Balboa 20 IC
- Pull-up 10 OYO
- Mountain Climber 20 IC
Set Three
- KB Swing 25 OYO
- Sprint to light pole by the entrance
- Merkin 10 IC
- Sprint back to KBs
- KB Thruster 25 OYO
- Sprint to light pole by the entrance
- Merkin 10 IC
- Sprint back to KBs
- KB Curl 25 OYO
Set Four
- KB Work
- Curl 15 IC
- Skull Crusher 10 IC
- Upright Rows 8 IC
- Lawn Mowers 8 IC R/L
- Chest Press w/Low Flutter 15 IC
- Repeato
Last Minute Audible Set…
- Sprint to the end of the parking lot
- Merkins 10 IC
- Sprint back
Mary
- Mason Twist 15 IC
- Boxcutter 15 IC
- LBC 15 IC
Recover Recover
I was planning on doing 3 sets of sprints but I told them if they ran hard, two sets would be it. After some KB work and an easy mosey back to the front of the church, I would have had 5 minutes of Mary. Too much, so we did one more set of sprints. Yep, I lied.
Great work by all!
Gypsy