Anchovy and YHC ran a 3 mile Standard at a non-BreakfastClub pace discussing the joys af Spring allergies and such.
We have a few new toys at GCC… 10 Gal "jugs" with about 45# of sand in each one.
Here is our story:
Warmup
- Slow Mosey around parking lot
- High Knees
- Butt Kickers
- Carioca
- SSH 20 IC
- CP 10 IC
- WM 10 IC
- MC 10 IC
Set One
- KB Work
- Curl 15 IC
- Skull Crusher 15 IC
- Thruster 15 IC
- Lawn Mower 10 IC R/L
- Upright Row 8 IC
- Chest Press w/Low Flutter 20 IC
- Snatch 8 OYO R/L
Set Two
- Group A: Farmer Carry 40yds and back
- Group B: Pull-up 10 OYO
- Group C: Block Swing/Squat/Run to Fence & Back AMRAP
- Rotate & Repeato x 3
Set Three
- Dip 15 IC
- Box Jump Burpee x 10 OYO
Set Four
- Repeat First KB Set
- Added Merkin 10 IC
Mary
- Mason Twist – Gypsy
- Freddie Mercury – Springfield
- Homer to Marge – Bunyan
Recover Recover
I thought I should’ve made the farmer carry farther, but by the third round I realized… it was more than enough!
Good to see Anchovy here again for the second week. See, runners can do beatdowns!
Please help Springfield spread mulch at GCC this Saturday, 4/13!
Great work by all!
Gypsy