Three of LKN's finest brave hot and muggy Saturday morning and avoided the Brew-Ruck.
66 (War Baby) and Megaphone (War Daddy)
Etch-A-Sketch and LaBon made it a true running only WO.
Warm-O-Rama
· Mosey Lap around 1st island in lot with HKs, BKs, Karoki L-R + circle up.
· 20 SSTs x IC, 15 CPs x IC, 15 ISTs x IC, 20 MCs x IC
THANG
Running + Pain Stations
· Run full lap to top of lot (school entrance) and back to playground.
· Find a bench. 10 dips x IC / 10 incline merkins x IC / 10 dips x IC / 10 decline merkins x IC
· Mosey to track.
· ½ lap 10 burpees OYO; ½ lap 10 CDDs x IC; ½ lap 10 Merkins x IC; ½ lap 5 Scorpion DDs Left Leg Up x IC and 5 Scorpion DDs Right Leg Up x IC
· Bear crawl up hill off track
· Mosey to baseball fields and find bench
· 10 Incline Merkins x IC / 15 squats x IC / 5 Dips x IC. Repeato x 2. Victory lap around the bases. YHC wanted to do Aussie pull-ups, but dugout benches did not accommodate—audible to dips. Will get your pull-ups next time.
· Crab walk ½ halfway back to track. Lunge Walk remaining distance to track.
· 25 LBCs x IC / 15 Monkey Humpers x IC /15 Crunchy Frogs x IC, 15 WWII sit-ups OYO / 15 Mason Twists x IC / 10 Pickle Pounders IC
MARY
· Mosey back to playground
· 90 seconds of people’s chair with 20 air presses x IC
· Low Flutter x 15 IC
· J-Lo x 15 IC
· Recover / Recover
MOLESKIN
· Covered just under 2 miles according to YHC’s trusty Garmin 225–a solid workout in hot and muggy conditions. Modified this cross-fit standard YHC will run in his own 'hood when soccer arms are needin' a fixin'.
· First time I’ve had to tell Pax to “triangle” up, but great work by both 66 and Megaphone
· Strong running by LaBon and Etch-A-Sketch
· Lots of great activities in LKN area today: Brew-Ruck, St. Mark’s Rise Against Hunger, etc.—a testament to the level of community involvement opportunities available.
· Thanks Turnpike for reaching out to have me lead this workout. Big AO with lots of variety available. My privilege as always to lead.
Aye.
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