March Comes In Like a Lion


Warm-o-rama:

  • SSH x 20 (In cadence)

  • Straight leg stretch down the front (10 count)

  • Windmill x 10 (IC)

  • Stretch middle, left, right, middle (10 count each)

  • Imperial Storm Trooper x 15 (IC)

  • Runners Stretch (left & right)

The Thang:

Run to DUMC, pick up a paver and head to the top of the parking lot

The workout:

4 cones set 21 paces apart define 5 zones

Each zone included the following exercises:

  • Curls (with paver) x rep

  • Lunge walk to the bottom end of the zone

  • Mason Twists x rep

  • Merkins x rep

  • Bear crawl back to the top end or the zone

  • LBCs (w/ paver) x rep

  • Squat shoulder press (w/ paver) x rep

  • Lunge walk to the bottom end of the zone (w/ paver)

  • Skull Crusher (w/ paver) x rep

Zone 1 – 10 reps

Zone 2 – 15 reps

Zone 3 – 20 reps

Zone 4 – 25 reps

Zone 5 – 30 reps

Zone 5 (coming back) – 10 reps

Run back to “The Green”

 

Mary:

  • Freddy Mercury x 15 (I/C)

  • 1 minute elbow plank

 

Nakedman Moleskin:

  • FNG-1 is heister

  • FNG-2 is tinman

  • FNG-3 is hugger

  • A terrific group of highly motivated men, full of mumblechatter killed the workout today.

  • 60 degree weather was terrific

  • 5 runners took the easy way out for a friendly 5.5 miles (Easy, Squiggy, Tinman, Heister, Journey)

  • Thanks to Mini Me for EH’ing me … he’s dreamy (you know the story). Be dreamy to somebody else … NOW!