Interval training with a beach visit


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!