Five MVPs (Most Valuable Pax) attacked the Viking AO for a mix of old favorites with a solo sad clown for 2.7 mile standard.
WARM-O-RAMA
· Mosey from church lot to soccer field parking lot.
· SSH x 20 IC; IST x 15 IC; Cotton Pickers x 15 IC; Mountain Climbers x 20 IC
THE THANG: Vern-Sharknado-Murph and more
· One cycle Vern
o 10 pull-ups + run lap around lot
o 15 shoulder dips + run lap around lot
o 20 Merkins + run lap around lot
o 25 squats + run lap around lot
o 30 LBCs + run lap around lot
· One cycle Sharknado:
o 10 burpees + lap
o 20 diamond merkins + lap
o 20 WWII sit-ups + lap
o 20 merkins + lap
o 20 scorpion dry-docks+lap
· One cycle mini-murph
o Lap around soccer fields
o 10 pull-ups, 20 merkins, 30 squats
o Repeato pull-ups, merkins, squats
o Lap around parking lot
· Mosey to basketball court. Bear crawl ½ court, Crab walk ½ court. Backwards run full court.
· Pax choice: rocks or wall….mosey to rock pile
o Full curls x 10 IC
o Overhead press x 10 IC
o Skull crusher x 10 IC
MARY
· Low Flutter x 20 IC / Crunchy Frog x 15 IC / J-Lo x 15 IC
Recover – Recover
MOLESKIN
· Not much chatter from this group. At least no audible BS calls on the Vern-Sharknado-Murph combination. Great effort by all to stay together through all three cycle workouts.
· The original plan was to simply run the MMV (Modified Mini Vern), but since second Tuesday means Gladiator is already running the Vern, YHC called the audible. Hey, YHC cares about your fitness and does not want to hear complaints about repetitive motion boredom. What others might call a lack of creativity, YHC would suggest is simply an efficient workout design. And, one that keeps cadence calls at a minimum.
· Workout covered just over 3 miles—can usually count on YHC for “an awful lotta runnin’”
· Reminder that Operationg Sweet Tooth 8K run is on Saturday, April 21st at St. Mark Church. YHC will pay the entry fee for first hard commit to run.
· Thanks to Mayhem for the privilege of leading this group.
Aye!
Tagless