Warm up:
IST 11x, toy soldier 11x, Cotto picker 11x
SSH 10x slow, 10x medium, 10x fast
the thang:
mosey to firehouse
merkins 10 slow, 10x medium, 10x fast
mosey to corner
Single leg lunges 20, with arms in air 20, jump lunges 20
run to park entrance, slow mosey, medium speed, then sprint
dips 10 slow, 10 medium, 10 fast
run to playground, slow mosey, medium speed, sprint
pull ups 5 slow, 5 medium, 5 fast
run to parking spaces, slow mosey, medium speed, sprint
side to side shuffle and a touch line, start slow, medium speed, medium then fast
run to beach, slow mosey, medium speed, then sprint
squats 10x slow, 10x medium, 10x fast
run to paking spaces, slow mosey, medium speed, then sprint
freddy mercury 10x slow, 10x medium, 10x fast
run to entrance, slow mosey, medium speed, then sprint
mason twist 10x slow, 10x medium, 10x fast
run back to homebase, slow mosey, medium speed, sprint
mary:
plank
1 burpee
moleskins:
3 for standard: Riverboat, Stromboli and I
there were many BS calls on the running because my pb only said a little running
Some of the pax wanted to spend more time at the beach but we had to get back in time
It was great to have a bunch of the old school originals at paininsula, i was actually the war baby at 45, we need to recruit some young FNG’s!
Outlaw thanks for allowing me to Q!